3/28
tttTD (sHSPU, toes to bar, rowing)

7:48 I broke 11/15/20-10/15/25-9/15/25-8-4-3 (couldn’t hold it, I prob could have, 20 cals all out at end. -I held 1400 every row, I went easy I think I didn’t want to burn out on TTB would’ve went bigger on first set of TTB next time. But overall felt good. Food intake is helping a whole lot. Really happy. Excited to see where you get me. Evan Rogers is a local guy and will y’all so I like to track their times.

Thanks.

+
Band resisted BB strict press x 60 reps for time, empty bar and skinny bands anchored low

This was shitty 3:11 30 to start this time un- broken.

A – Below knee paused squat clean x 1/Squat clean x 1, rest 15 sec between reps and 2 min after set x 6 sets (working sets around 80%)

I hit all these at 265 and I felt good. Not tired in the catch. So, I’m thinking food was the number one issue. Tried working on not jumping back. I think it’s bc I throw my head back so far. I’m going to practice not doing that. Hopefully that helps.

B – Power snatch x 1.1.1.1.1, rest 15 sec/2 min x 4 sets (even though these are power, stick the catch and pause there for a second each rep to show control/balance)

I hit these at 185 first 2 sets then I hit them at 195. No misses except one and it was just weird. Totally my fault.

C – TNG push presses x 8 reps with 1 sec hold overhead after each rep, rest 2 min x 4 sets

165 is what I got to. Trying to keep ribs tucked and back tight.

1
D – BB clean grip floating deadlifts x 6, rest 2 min x 4 sets

255here through the whole lift. Felt good

E – Chest to bar pullups – 5 sets of 10 unbroken reps, rest as needed to keep quality high

These were fantastic. No problems at all. Not sure what happened last week. Solid sets of 10 with a :45-1:00 rest in between but form was great.

F1 – Glute ham hip extensions x 12-15 into GHD sorenson hold for 40-50 seconds, rest 90 sect

This is always a burner. Low back and hams feel used after this. Try to squeeze glutes the entire time too.

F2 – Single leg side plank series – 5 sec with top leg floating, 5 sec with top leg supported, 10 sec regular side plank, rest 30 sec bt sides x 4 sets

These are fine too.

Switched rest day

3/25
A – PC/PJ x 10 unbroken TNG reps, rest 90 sec bt sets x 3 (all sets at 135)

Felt good, so much better than last week. Felt I had more energy. Footing was a little shaky.

B – PC/PJ x 5 unbroken TNG reps, rest 90 sec bt sets x 3 (all sets at 165)

Did 1 sweet at 155 then checked weight went to 165. These were good as well
C – PC/PJ x 2 unbroken TNG reps, rest 90 sec bt sets x 3 (all sets at 185-205)

These felt great a little slow on catch into jerk.
D – Wall assisted single leg BB good mornings x 6/side, rest 45 sec bt sides x 3 sets (https://www.dropbox.com/s/ifi6tg6qhpam4qs/MVI_5607.MOV?dl=0)
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AMRAP 15 min
Row 250m
10 wallballs @ 30lbs
Row 250m
40 DU’s

Here I felt good. I got through 5+29meters. Tripped on dubs on 3 sets. Walls ball is not weighted right, so dropped a few. I could’ve covered more ground.
+
E – Hollow body hold with knees extended ALAP (cap each set at 60 sec), rest as needed x 5 sets

My knees were straight out and damn, this got tough as shit. Hard to hold for a min but I did.

A – Chest to bar pullups – 6 sets of 5 unbroken reps for time, rest 2:1 x 2 sets (rest twice as long as it took to complete the 6 sets)

C – Strict HSPU x 8 + Kipping HSPU x 15 for time, rest 4 min x 3 sets

These were 1:03 /1:19/1:34 shoulders felt tired.

+
8 sets (same, goal of trying for all 8 under the time window)
Odd sets – 10 row cals @ strong effort into 12 bar facing burpees @ 2.5 sec/rep
Even sets – 10 AB cals @ strong effort (but NOT sprint effort, keep watts below 700) into 12 bar facing burpees @ 2.5 sec/rep
Rest 30 sec bt sets
*if you fall outside of 30 sec window rest 2 min then continue and accumulate volume for the day

This one. So unless my last times were off or it was on diff burpee count. I finished today in 11:26 on set 6 I hit :30 exactly but I kept going and went over on set 8 by 4 seconds but hey last set. Overall feeling a little better. More nourished.

+
250m run, rest 1:1 x 8, rest 5-6 min x 2 (20 total)

These runs drifted a little. 1:04-1:07 a few at 1:09(2 to be exact) tried to maintain.

23
A1 – Crossover stride jumps x 3 reps/side, rest 30 sec

A2 – Double scissor jumps x 3 reps/side, rest 30 sec

A3 – Single leg bounding x 3 reps/side, rest walk 3 min x 3 sets
B – Squat snatch doubles x 6 sets, rest 15 sec bt reps and 2-3 min bt sets, first 3 working sets @ 86-90%, second 3 working sets @ 90-93%

I sent you these videos failed a lot all over the place

C – Clean and jerk doubles x 6 sets, rest 20 sec bt reps and 3 min bt sets, first 3 working sets @

These weren’t awful but tired

82-85%, second 3 working sets @ 85-88%

D1 – Banded abductions from glute bridge hold x 18-21, rest :30

D2 – Banded pullthroughs from sumo stance x 12-15, rest 30 sec
D3 – Split stance KB russian swings x 8/side, rest 90 sec x 3 sets
+
Row 1000m, progressive intensity every 200m
0-200m @ 1:50/500m
200-400m @ 1:46/500m
400-600m @ 1:42/500m
600-800m @ 1:38/500m
800-1000m @ <1:35/500m
rest walk 4 min x 5 sets

I did 3 sets. All over the place called it a night. Just felt drained during/after lifts. Shitty day. But a training day learning the body.

3/21
tttTD (running/DB, written by yours truly, you should like this one since you’re a running beast)

22:20 on this one DB slowed me down.

Band resisted BB strict press x 50 reps for time, empty bar and skinny bands anchored low

This I think was 1:44. But may of been 2:44 looked at the clock then a member called me and I never write it down and I forgot. But I did 25 unbroken then 5’s to 3’s

3/20
A – Below knee paused squat snatch x 1/Squat snatch x 1, rest 15 sec between reps and 2 min after set x 6 sets (working sets around 78-81%)

I failed these a couple times then hit. All at 197. not sure what was going on not pulling under fated. Hips were loose. Very tight in hips.

B – Power clean x 1.1.1.1.1, rest 12 sec/2 min x 4 sets (prioritize footwork and good turnover speed)

These were ok. Tried working on ass back in the catch.

C – TNG push presses x 6 reps with 1 sec hold overhead after each rep, rest 2 min x 4 sets

Here was about 155/165. These sucked lost form at 145 Ish

D – BB clean grip floating deadlifts x 5, rest 2 min x 4 sets

265 for these

E1 – Glute ham hip extensions x 12-15 into GHD sorenson hold for 40-50 seconds, rest 90 sec
E2 – Single leg side plank series – 5 sec with top leg floating, 5 sec with top leg supported, 10 sec regular side plank, rest 30 sec bt sides x 3 sets

Sorensen hold okkkkkky that suckeddd. Hans done n back

3/19
Active recovery
30 min @ easy, continuous effort:
15 Cal Row
50′ Reverse Bear Crawl
20 sec side plank/side
20 Sec Bent Arm Pull-up Isometric Hold
rest 2-5min
30 min @ easy, continuous effort:
15 Cal Bike
50′ Forward Bear Crawl
10 Tuck-ups
20 Sec Support Hold on Rings in full external rotation

Super hot in the gym got really sweaty. But felt good

3/18
(looking MUCH better with the BB cycling, lets add modestly to the reps at each set but keep the loading the same, continue to get good quality exposure and consistency)
A – PC/PJ x 8 unbroken TNG reps, rest 90 sec bt sets x 3 (all sets at 135)

Legs were exhausted still. Like these were rough, maybe I wasn’t mentally into it.

B – PC/PJ x 6 unbroken TNG reps, rest 60 sec bt sets x 3 (all sets at 155)

Same as above. Not sure. I felt tired. Legs exhausted

C – PC/PJ x 4 unbroken TNG reps, rest 30 sec bt sets x 3 (all sets at 175-185)

This was SOOOO heavy. Not sure if legs are still smoked from burpees or what. But it’s 7:45 am and my glutes are shot today. Legs feel heavy. hopefully your days flush helps

D – Jefferson deadlifts x 10/side, slow tempo up and down, rest 30 sec bt sides and 90 sec after both x 4 sets
+

Backed down to 225 for these. Focused on better feet work now that I’m getting the hang of it. Different lifts than last week it felt like.

For time
100-200-300-400-500m row
50-40-30-20-10 jumping air squats (must get some clearance from ground with each rep)

This was brutal. I thought I could do 10’s on jump squats that was a lie. The first 10 I didn’t even get to parallel it was shit tayyy. 11:14 was my time wanted sun 10
+

E – Hollow body hold with knees bent ALAP, rest as needed x 5 sets, goal of getting to 60 sec each set, record times for me!!

Times here are on the white bird this died off real fast. I was going strong.