4/25
Mcgill big 3
A. McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)
B. Rotating Elbow Plank – 5 sets x 10sec middle / 10sec left / 10sec right / 10sec middle; Rest 20-30sec between sets
C. Bird-dog – 5 x 10sec hold left / 5sec Rest / 10sec hold right / 5sec Rest
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For time, high effort
100 DU’s
100ft HSW
100 DU’s

4:08 DU were Awful. Tripp everywhere
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5 rounds, not for time, rest as needed
20 flutter kicks from parallette L-sit hold
10 hip extensions into 15 sec sorenson hold on GHD
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Loaded hip flow x 5 times through, not for time (https://www.instagram.com/p/BUUsbN1AcEy/?taken-by=lukahocevar, use this as a template even though the movements arent listed out. something like hip swivel + int rotation lift off and extension and back, hip swivel + int rotation lift off and extension and back + drive to pseudo half kneeling + KB halo each direction + swivel to squat + squat to swivel + swivel to squat + squat to swivel = 1)

4/21
Straddle hollow body hold ALAP with perfect form, cap any set at 60 sec, rest as needed x 5 sets

I hit about :42:44:39:39 towards the end. Was thought.
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A1 – Incline DB bench press x 8-10, rest 1 min
A2 – 1-arm DB bent over row with forward band resistance x 8-10/arm, rest 1 min x 3 sets
B1 – Decline DB bench press x 8-10, rest 1 min
B2 – Bird dog rows x 6/side, rest 1 min x 3 sets (https://www.youtube.com/watch?v=Qm34ubwA23c)
C1 – DB lat pullover x 6 + DB skull crusher x 6, rest 1 min (go 35/40/45)
C2 – (Supinated grip BB curl + supinated grip overhead press) x 10-12, rest 1 min x 3

Bicep curl was feeling weird. Like no strength

D1 – Single arm DB upright row x 8/side, rest 1 min
D2 – Overhead loaded hollow body hold x 35 sec, rest 1 min x 3 sets (put a change plate on a PVC pipe and hold it barely off the ground

This was crazy hard. So hard but I liked it a lot. Just the hollow bidy

above your head while in a hollow body position, keep rib cage down and low back flat)

E – L-sit with slight external rotation of hands as able (DB’s on floor might be best if at globo gym, parallettes if at your place) – accumulate 2:30 of quality hold, break as needed

it took me about 8 minutes to accumulate this but I did 3:30 read it wrong. I had a slight shift forward which made toes down I couldn’t get heels past hip line. Too weak.

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Row 4k, off every 400m to do
2 TGU/side
4/side 1-arm KB front rack squats
6/direction KB halos from tall kneeling

Just some good old movement work. Used a 44#kb

20
5 min Run @ Easy Pace
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Training:
3 sets @ incremental effort on bike
30 sec @ 80%
30 sec @ 85%
30 sec @ 90%
Rest 90 sec
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3 sets @ incremental effort on row
30 sec @ 80%
30 sec @ 85%
30 sec @ 90%
Rest 90 sec
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3 sets @ incremental effort on run
30 sec @ 80%
30 sec @ 85%
30 sec @ 90%
Rest 90 sec
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Cool-Down:
Deep Diaphragmatic Breaths in Bottom of Squat Position: 30 reps x 2 sets; rest 1 min b/t sets

I went directly into everything. So I continued the R:90 into the row and run. It caught Up on the runner. However overall was a good workout.

4/14
AM
EMOM x 30 (or until failure)
Odd min – Row 18 cals
Even min – 15 burpees (minimal jump with clap behind head)
(if you fail a set, take a 2 min break, then resume with 2 less reps on each station. i.e. failed at minute 10, rest to min 12, then resume EMOM @ 16 row cals and 13 burpees)

I did all of this after the PM portion. Couldn’t get to the gym in the AM. THIS WAS VERY TOUGH. I DID IT OUTSIDE AND Failed or like 1 sec fail on completing 14 min. Then rested and dropped to 16/13. It was hot sweaty beautiful day out. But this drained me. All and all a good day.

PM
Gymnastics pulling warmup
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AMRAP 5 min Toes to bar (compare to 60) here I got 81
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(rest 10-15 min)
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AMRAP 5 min
HSW in 25ft increments (25ft doesnt have to be unbroken, just turnaround at that point. if you come down in the middle, use 5ft lines to reset)

this I got 200’. Honestly I felt good. I hate 25’ increments. Having to come down and not keep going stinks. It allows me to rest too much and I need to pay more attention to that.

5 min easy bike warmup, nasal breathing only
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3 min progressive intensity bike, faster every 60 sec to end at goal 10 min pace
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90 sec progressive intensity bike, faster every 30 sec. rest walk 90 sec x 3
(pace progressions here something like 350-400-450watts for each 30 sec piece)
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rest as needed
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10 min AB TT for cals (compare to 158)

Today I hit 192.8 I felt good.
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10 min easy bike cooldown

I’m super sore in the back/lats. I haven’t been this sore in a long time. Probably from RMU/BMU

4/12/20 off

4/11
Gymnastics pulling warmup
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AMRAP 3 min
Ring MU (compare to 18)
Did this 2x got 19 both times. Not sure what’s happening.

I honestly felt good. Like I was doing really well making progress For wveeything then this. I mean I guess 1 more is 5% of 18. Was expecting 22. I lost rhythm and fell off last minute. Had 15 at the 2 minute mark 2 time I did 3’s felt better. Just couldn’t get the kip up to time with pull.

4 rounds for timed ore that all fast singles
6 bar MU
6 power cleans @ 185lbs
66 DU’s

This was 10:53 last set of PC unbroken before that all fast singles. Dubs tripped up a bunch. Made it to 25 unbroken almost every time but one. So a little win. BMU are sloppy tore hands more. First 2 unbroken 3 set 3/3 last set unbroken. Sloppy form. Haven’t worked these in a long time. Overall kind of ok with this time. Dubs I could be at 10 min or less

4/10
Mcgill big 3
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CNS priming from past weeks (AB ramping sprints, rocket jumps, throws, etc)
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Build to a tough squat snatch singleHere I hit 235 failed. So used that.
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5 back off reps for quality @ 80-84% of best single, rest as neededHere felt ok. Seemed like I couldn’t get in the pocket at 195. Tried working. On fast turn over. Did more reps then I should have.
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Squat clean – build to a single @ 275-285, goal of high quality on finishing your pull, tension in squat, and posture in catch and recoveryThese were fine I worked up to 285 no belt was the goal today. And it was good. Felt good right the whole time very fast under the bar. Slowed down my pull from ground and when I hit the knee focused on heavy pull.
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For time
Grace
(come up with a goal ahead of time, then map out your strategy to get you there, THEN review afterwards to find faults with either and how you could improve with a better plan or execution)I feel like you already know how this went. I tanked this. The goal: 30 unbroken. I’ve done it before and I’ve hit 1:38 I believe. It was a year or longer ago. When I just ripped from the ground. However. Today I dunno. I got to 17 and dropped. I had 13 more I should’ve kept going. I took a :12 break. Did 4 more broke again for 8 seconds then did 3 more very slowly hit the ground held on to the bar took 4 big breaths and ripped out 4 more and dropped the bar and thought I was done. When I looked at the clock it was 1:50. So I do believe I can break 1:30. And I deleted the video. Anyway it was awful I hit 20 and was grunting and I thought I was breathing ok. I think the first 10’were way too fast. I was at about 24 seconds ish. Then they slowed to about :03 seconds I also wouldn’t of let it sit on my shoulders so much. Maybe took off my lifters. Warmed up the press much more. 21 I was getting lactic build up. And I just kind of chickened out a little. All though I don’t think I wouldn’t hit the 13 more but I could’ve pushed through more than likely. I deff could’ve done it. Just a lot slower. Which may of been better

Off

AM
AB 4 min progressive intensity, faster every 60 sec, then kick for last 30 sec
rest walk 4-6 min x 5 sets
example progressions
Min 0-1: 300 watts
Min 1-2: 350 watts
Min 2-3: 400 watts
Min 3-3:30: 450 watts
Min 3:30-4: 500+ wattsI tried doing the same as last week 350/400/450/500/550+ and only made two sets (I wouldn’t of held quality for 5 sets) so jumped back down to what you recommended. A – Squat snatch singles x 3 reps @ 93%, 3 reps @ 95%, and 2-3 attempts at 98+%, rest 2-3 min bt attemptsI felt great. It may sound weird but I think sat oVHD squat Prepped me for today. Bc heavy snatch felt really really good. Bailed on 242 last sets but hit the rest well.
B – Clean and jerk singles x 2 reps @ 88%, 2 reps @ 92%, and 1 attempt @ 95+%, rest 3 min bt attempts….hit all the way up to 296 again felt great. C – Clean pulls 3 sets of 2 @ 110-120% best clean, rest 2-3 minThis was at 345/345/355 and it was rough again
D – Clean grip deadlift cluster – 3.3.3, rest 20 sec/3 min x 3 sets (build in load from last week)This I stayed at 355. Thought I wouldnt make it hit. Decided to hold on and take it for a ride and did fine.
F1 – Banded abductions from glute bridge hold x 18-21, rest 30 sec
F2 – Banded pullthroughs from sumo stance x 12-15, rest 30 sec
F3 – Split stance KB russian swings x 8/side, rest 90 sec x 3 setsGlutes on fire. Literally