Nov 21 – Active recovery day
Hypoxic drills x 6 sets
Gentle nose breathing x 4-5 cycles, end on a small gentle breath in and small gentle breath out, then pinch nose.
Walk calmly and naturally with the breath hold as many paces as you can until the air hunger starts to kick in or you feel your neck muscles twitch to try to restart breathing rhythm, at which point you will stop walking and resume gentle nose breathing. Try to recover normal breathing rhythm within 2-3 breaths, if unable you probably held a little too long. Don’t push this too much, just to the point of discomfort or natural body reaction, then resume natural breathing through nose. rest 2 min bt sets, record number of paces you are able to cover each set, and notes on the ‘feel’
(This was tough, 26 I felt bad necking bad, 36 ok, 30 necking bad, 34 good, 37 I pushed hard huge intake of air but controlled with the one big breath to normal cycle, 36 same thing)
+
A. Breath count –
counted to 66 had nothing left dead
B. Breath Retention – at the end of a natural exhale resist breathing for as long as possible, time the duration. 
(30 seconds shit almost passed out, convulsed a little)
C. Breath Count in squat position – repeat “A” in the bottom of a squat
(69 second breath out, not bad, surprised by maybe a bigger inhale)

I dislocated right ring finger doing HSW up the stairs new toy I naught grabbed it and rev he’d back on the knuckle. Let you know how it feels tomorrow

11/20

30 min Row TT. My heart rate average was 141 and 91-161 was range.- ——–this felt good. Like I had a lot of energy last 3 minutes I turned it up. I say I stayed at 1:51-1:54 the entire time. Rowing is my jam.

A. Assisted german hang  (side)
notes: Start with your feet on a box and slowly take yourself into your end range. If you are able to get your hips all the way open progress into a full german hang

B. Planche lean – 10 seconds (side)
notes: Maintain protraction and neutral lumbar position and hips level with shoulders and lean as far as you can to maintain a ten second hold.

C. Push ups  (side) 
notes: Complete 5 full range of motion reps in normal grip, then 5 reps in reverse grip

D. KB bent press (front)
notes: 3 moderate load reps on each side maintaining straight legs through the movement

E. Single arm waiters Carry (front/back)
notes: recorded from front view 5 steps on each foot with no shoes on, neutral grip on the DB

F. Back bridge attempt (side)
notes: begin with feet elevated and get into as deep of a bridge as you can

https://youtu.be/RJQHPlvwlfs

– The stretch on rings I’m not sure if I did it right. But it felt very tight.

-:- limited wrist mobility but trying to loosen up forearm tendons/muscles

Video links to all the movements you asked for, below is my YouTube channel.

My YouTube is travisflap https://www.youtube.com/channel/UCkYxaeAA5M2R0bGVYg-YRnA

Equip List/ PR

  • CJ- 305 2 months ago in WODapalooza OQ
  • Snatch-245 may
  • DL-455 6 months
  • BS 418 6 months
  • FS 385 – (was light) 5 weeks ago
  • bench Press- 365 august
  • PP- never tested
  • PC- 315 august
  • PS- 225 recent
  • OHS- 285 7 months ago
  • strict press- 205 august 23
  • wtd pull up 135 lb aug 23 (these were big dawgs camp test) can give you that info CP battery/ Row etc
  • max Strict Pull UP 24 6 years ago
  • WTD dip – Never done
  • HSPU 50 FT- Never
  • CTB 20 sets of 5- can do, never timed
  • 30 MU bar or ring- no idea
  • 100 burpees- BBJO 8:22 a few weeks ago before open
  • 500m row- don’t remember (1:27) roughly maybe
  • 1k- 3:22 a year ago
  • 2k- No idea
  • 30 min row- no idea
  • single leg- ?
  • Sorenson- Never done
  • Gymnasty iso- never
  • equipment list
  • ski erg
  • rowe erg
  • aAB
  • Prowler? ( no)
  • Sled(yes)
  • Yoke(yes)
  • DB-12.5,15,20,25,22.5,30,40,50,60,70,80(i think) 1-100
  • kb- 53,70,44,26 lbs
  • med ball/slam- 20/30 – 20/30/40/50/60 i think
  • ghd-yes
  • hyper- no
  • farmer carry handles – no
  • 15ft rope 1 gym a little shorter at the other NOCF
  • dip bar- yes BOTH
  • symmetry bands 10/15 lb
  • jerk blocks 1 gym CFK
  • pulling block 1 gym CFK
  • Paralettes New order= NOCF
  • Acess to pool- let me research

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