TFlapTTT

2/22
Sport exposure, glute/hamstring development, core compression
tttTD (DU/Burpee/Clean, but replace the cleans with squat snatches since we just did some clean work yesterday, still try to keep same intent of accumulating tough attempts with no misses)

I missed the last set at 235

205/215/220/225/235(f)
+
A – BB hip thrusts x 12 with 1 sec hold at top of each, working sets at 165-175lbs, rest 2 min x 4

This is slowly getting easier.

B – Split stance dbl DB RDL x 10/side, load up front hamstring, rest 30 sec bt sides x 3 sets/side

I’ve been using KB bc I don’t have 70’s at the gym I purchased. But 70kb
C – Lean away pullups – accumulate 30 reps for quality for the day with 3 sec negative on each lean back, same as last week, get me some vid of a few reps this week

Tough, I feel in fear delta a lot. Not sure I have the static strength to keep composed all the way down

D – Straddle seated single leg pike lifts up and over a yoga block or KB x 10/side (1 rep = over and back), 3 sets/side, rest as needed

1/31
A. Power snatch x1/Squat snatch x1/hang squat snatch x1/Snatch balance x1/OHS x1 – film 1 light complex from the side emphasizing perfect form

B. Power clean x1/Squat clean x1/hang squat clean x1/Front squat x1 – film 1 light complex from the side emphasizing perfect form

C. Wallball: 15 reps unbroken from 45 degree rear view

D. Perform 10 unbroken thrusters @ 45/95/135lbs
notes: Only go up in weight if the 10 reps are easy to do unbroken and you’re sure that you can get the next 10 unbroken as well

Stopped at 135, hip flexor was not feeling it.
E. Overhead Squat,: 10 UB reps: (same weights and rules as thruster)

Stopped at 135. Felt ok

F. American KB Swing – perform 10 UB reps @ 70#

G. Rear Foot Elevated OH Split Squat; perform 5 reps per leg with empty barbell maintaining neutral spine

H. 1- Arm KB OH Squat – perform 2 reps per side with moderate load from front and side view

I. 2- arm KB OH squat – perform 2 reps from front and side view
+
For time
50-40-30-20-10 wallballs
50 DU’s bt each round.

2/21
Lifting %’s, MU exposure, UB strength, VO2 AB
A – Squat clean x 1/Below knee hang Squat clean x 1/Split Jerk x 1/Squat clean x 1/Split Jerk x 1, new complex every 3 min x 6 set, 2 sets each @ 225/235/245

This got spicy fast and I felt super tired a

B – Floating snatch grip deadlifts 4 sets of 10 @ 155lbs, rest 2 min

I didn’t video but I’m not sure I’m doing these right.

C1 – Ring MU snap pull with hip extension into turnover from feet on floor – 3-5 reps (hard pull on rings timed with hip extension to generate momentum – https://youtu.be/2Dq6NbpRar4?t=110)
C2 – Ring MU pop swing with snap pull from hang – 3-5 reps (swing feet, then stop them abruptly and push hips forward/up – https://youtu.be/N4Q9JDRcAac?t=98)
C3 – Strict dips for depth x 2-3 + kipping dips with pause in bottom before kip x 3-5, rest as needed x 3-4 sets

D – Ring MU – 3 reps for speed/quality x 5 sets, rest as needed

E1 – Parallette HSPU negative only to 6in deficit x 1.1.1.1.1.1, new rep every 15 sec, make the negative portion last at least 4 sec, rest 1 min
E2 – Dbl DB OH static hold from straight leg seated @ 25-35/hand x 30-35 sec, rest 1 min
E3 – Bent over supinated grip BB rows x 10-12, rest 1 min x 3

35/30 sec got tough as hell
+

AB 35 cals @ 375-400 watts, steady, controlled breathing, upright posture, calm facial

I felt so tired.

expressions
rest 2 min x 6 sets

2/18
Gymnastics warmup and skill progression
Elevated band pull aparts, sets of 8-10 with constant downward tension – https://www.instagram.com/p/BVnGBP3nyrg/
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Thick grip banded high rows sets of 15-20 – https://www.instagram.com/p/BNKKfnhBXrc/
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Active hollow body hold banded pulldowns and banded Y’s x 12/position x 2 sets, rest as needed (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en)

Hard to keep small of back on floor.
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Active arch/hollow hangs x 6 iterations x 5 sets, rest as needed (https://www.instagram.com/p/Bj-ibFuHVXC/)

Same as 2 one down. This was tough. Felt some popping and stretching in shoulder. . Not sure if it was right video.
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Sliding glide kip skill work x 5-6 min (https://www.instagram.com/p/BTWfJa2BvBw/)
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My sliders don’t freaking slide on the floor. I have no turf is there an alternative.???

15-20 min Kipping Pull-Up/Tech Work:
3-4 sets:
Hollow/Arch Drill Against Box: 5-7 reps, strong focus on lat engagement and core control (https://www.instagram.com/p/BromScmjDLe/)

Same video as two above.

Pause Kipping Pull-Ups: 3-5 reps – pulling & holding chest as close to bar as possible (https://www.instagram.com/p/BntToFHDdV4/)
Rest 1 min b/t each

Holy crap. Talk about weak. I could barely hold myself up to the bar. Like WTF.
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2 for 1 Kipping CTB Pull-Up Drill: AMRAP until you lose form/control x 3-5 sets; rest as needed (https://www.instagram.com/p/BtevmLUAjPI/)

I lost good hollow arch after about 4 set. Of 4
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EMOM x 12
Min 1 – 40 sec row @ 1200-1300 cal/hr
Min 2 – 50ft HS walk
Min 3 – 15 toes to bar
+

Fell off on TTB got to 8/7 on the end. Missed last HSW by 4 feet.

This was fast. Bjo and DB BSO
+
For time
200ft plank walk with feet on sliders

2/17
Lifting skill, cardiac intervals
A – Below knee hang snatch pull x 2/Below knee hang squat snatch x 2, new complex every 2 min x 4

Started 155-205
B – Below knee hang snatch pull x 1/Below knee hang squat snatch x 1, new complex every 2 min x 4

Worked to 215 F225

C – Below knee hang squat snatch x 1, new rep every 90 sec x 4 (build in load from A-C)

Ended at 205

D – Squat clean – 1 rep every 20 sec x 5, rest 3 min x 3 sets (try to find a challenging load in this setup by the third set, continue to work on your finishing position and the timing of your pull under and catch)

Started at 245/ ended at 265 I got tired fast

E – Jerk dip x 2/Split jerk x 1 with 5 sec hold in catch, new rep every 90 sec x 6

Worked 225/245

F1 – Piked position parallette HSPU x 3-4, rest 30 sec
F2 – Kipping HSPU x 4.4.4, rest 15 sec bt 4’s, 90 sec after third cluster x 4 sets
+

I’m sore as heck from these.

Cardiac intervals
4 sets, rest walk 4-6 min to recovery bt sets
Bike 2 min progressive intensity (start at 200 watts, end above 400), rest 30 sec then into following pieces at 90-93% effort
Set 1: 20 row cals @ 1400 cal/hr, 15 burpees to 6in touch, 15 wallballs @ 30lbs, 5 bar MU
Set 2: 15 burpees, 15 WB, 5 bar MU, 20 row cals
Set 3: 15 WB, 5 bar MU, 20 row cals, 15 burpees
Set 4: 5 bar MU, 20 row cals, 15 burpees, 15 WB

Splits are in the board here

2/15
Sport exposure, glute/hamstring development, core compression
tttTD (thruster/ski, HSPU)

This was 12:08 I started doing big sets then realized I was resting too long. Broke it down to 2’s on HSPU. And moved a lot faster.

A – BB hip thrusts x 12 with 1 sec hold at top of each, working sets at 155-175lbs, rest 2 min x 4

Hit this at 155. This burned hamstring sometimes. I try to keep feet regular position. Butt was feeling it

B – Split stance dbl DB RDL x 8/side, load up front hamstring, rest 30 sec bt sides x 3 sets/side

I used 70kb for this

C – Lean away pullups – accumulate 30 reps for quality for the day with 3 sec negative on each lean back

I couldn’t get lockout position like a serous push but felt scrap activation.

D – Straddle seated single leg pike lifts up and over a yoga block or KB x 8/side (1 rep = over and back), 3 sets/side, rest as needed

This was normal. Hip flexors light up

2/14
Lifting %’s, MU exposure, UB strength, VO2 AB

A – Squat clean x 1/Below knee hang Squat clean x 1/Split Jerk x 1/Squat clean x 1/Split Jerk x 1, new complex every 3 min x 5 sets @ 225-235lbs, focus on clean tech work will be getting tall at top of second pull and creating more speed under the bar in the third pull at this loading

This got tough but I felt fast under. My receiving from front rack is awful.

B – Floating snatch grip deadlifts 4 sets of 8 @ 155lbs, rest 2 min. get shoulders over the bar early from the top, load hamstrings on eccentric and keep them engaged along with lats throughout the ROM.

E1 – Parallette HSPU negative only to 6in deficit x 1.1.1.1, new rep every 15 sec, make the negative portion last at least 4 sec, rest 1 min

This was kind of tough

E2 – Dbl DB OH static hold from straight leg seated @ 25-35/hand x 20-30 sec, rest 1 min

#35/25 sec
E3 – Bent over supinated grip BB rows x 8-10, rest 1 min x 3

135 unbroken

+
AB 35 cals @ 90% effort
rest 2 min x 5 sets (goal for these will be to finish each interval right around 2 min, hanging out around 375-400 watts consistently)

This was 90%. I think I had more energy more carbs yesterday.

1:52 Watts 425

1:49 451

1:42 480

1:40 491

1:38 533

2/12

A – Find a front squat 1RM

375

B – Find a 10RM BB hip thrust with back on bench

205

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AB 8-10 sec to find max wattage, rest to recovery x 3 sets (record max watts each set)

1630/1719/1808

Avg-1203

AB ALAP @ 70% of max wattage from above, 1 set, once you drop below target pace for longer than 5 sec and can’t re-establish pace, terminate the effort

29 seconds. Including 5 second terminate

+
AB 3 min @ 88-92% effort
2 min walk rest x 4 sets

Well I wanted to quit the last one at 1:30. Honestly.

My Rpms average in all 4 sets is as follows.

Held – 72/70/70/69 rpm. That was lowest number highest 73 in all sets.