Friday, November 28, 2014
11-25-14
Shoulder press and Push press- 155,165,165 strict press was limiting factor.
Clean grip Dead- 315,335,355,365,375 felt good so I just kept going.
Ring work was good. Lsit is getting better. Did 2 muscle ups each set. Taped it will send.
Still unsure about stride jumps never got a vid.
Plyos were great.
Skipped the 27th because of thanksgiving but gonna do some tomorrow and the hs work on monday.
sleep has been good and I balled out in our flag game today, def feeling more athletic!!!
Tuesday, November 25, 2014
11-23-2014
11-23-2014
PS- 165x2, 175x2, 185x4. Still not feeling to smooth here, will send vid.
High pull- 185x3, 195x3, 205x3. working on my hip extension some were better than others.
HB BS-315,335,355,365,375. Felt good but challenging.
Stretch was good, Pull ups started good and faded pretty quick, and I use green bands on my seated transitions.
Plyos were good getting that float back!
Unfortunately I slept horrible last night, not sure why but I think I did not eat enough.
PS- 165x2, 175x2, 185x4. Still not feeling to smooth here, will send vid.
High pull- 185x3, 195x3, 205x3. working on my hip extension some were better than others.
HB BS-315,335,355,365,375. Felt good but challenging.
Stretch was good, Pull ups started good and faded pretty quick, and I use green bands on my seated transitions.
Plyos were good getting that float back!
Unfortunately I slept horrible last night, not sure why but I think I did not eat enough.
Saturday, November 22, 2014
11-19-14
HS tucks-3x5
HS tuck to hold-3x5
I can't do the forearm stuff or I may not understand what I should be doing but I subbed in more frog stand work. I am def getting better at the frog stand and my triceps were fried the next day from this so I think I was actually getting it correct.
A1- strict t2b were super hard got 3 each set with a 3-4 sec neg. (did the best I could.)
A2-25 lbs on wtd ghd
A3- 1 min each side
A4-BB roll outs dont know if I am doing this right but it seems like major shoulder, Lat work.
spent 45 mins playing basketball.
11-20-14
Shoulder press complex- 95,115,135,155,165. strict press was the limiting factor.
Clean grip deads- 275,295,315,335,335.
Ring work really got me.
Stride jump- dont know if I am doing this right, can you send me a vid please.
double clapping push up became a single clapping push up when I kept my butt tight.
11-22-14
Skipped 11-21-14 so I can get back on track.
Jerk balance- 135x3 getting much better.
Pause jerk- 155,175,195,205,215
C&J- 235x2, 255x3, 275x2 felt strong so I push a little further.
emom felt good got 4 pull ups and 5 push ups each set and actually got rings to chest on most reps.
stayed at 36 but continued to land in a power position not a squat. getting good hip extension.
did the med ball throws on a ghd with 10 lb med ball.
All in all a good week and sleep has been great. 9+ hours these last 3 days. I am playing flag football tomorrow.
HS tucks-3x5
HS tuck to hold-3x5
I can't do the forearm stuff or I may not understand what I should be doing but I subbed in more frog stand work. I am def getting better at the frog stand and my triceps were fried the next day from this so I think I was actually getting it correct.
A1- strict t2b were super hard got 3 each set with a 3-4 sec neg. (did the best I could.)
A2-25 lbs on wtd ghd
A3- 1 min each side
A4-BB roll outs dont know if I am doing this right but it seems like major shoulder, Lat work.
spent 45 mins playing basketball.
11-20-14
Shoulder press complex- 95,115,135,155,165. strict press was the limiting factor.
Clean grip deads- 275,295,315,335,335.
Ring work really got me.
Stride jump- dont know if I am doing this right, can you send me a vid please.
double clapping push up became a single clapping push up when I kept my butt tight.
11-22-14
Skipped 11-21-14 so I can get back on track.
Jerk balance- 135x3 getting much better.
Pause jerk- 155,175,195,205,215
C&J- 235x2, 255x3, 275x2 felt strong so I push a little further.
emom felt good got 4 pull ups and 5 push ups each set and actually got rings to chest on most reps.
stayed at 36 but continued to land in a power position not a squat. getting good hip extension.
did the med ball throws on a ghd with 10 lb med ball.
All in all a good week and sleep has been great. 9+ hours these last 3 days. I am playing flag football tomorrow.
Tuesday, November 18, 2014
11-18-14
11-18-14
Took Monday off because I slept badly on Sunday. Slept great on Monday night.
Threw in some muscle ups in my warm up and I screwed up my shoulder. Hurts in extension!!!
Power snatch- 165x2, 175x2, 185x4 got cooking at 185. worked on getting my elbows locked out quick.
HB BS-275x3, 295x3, 315x3, 335x2, 355x2. Felt strong!!!
Ring work- I cant do negatives or strict press so I need some progressions for wussies.
dip stretch, false grip pull ups, and seated mu transition with green bands(hard as F*#k) x3
lateral jumps x3
depth jumps where fun at 24. worked on floating up on the box.
did some crossover symmetry and upper body mobility.
Took Monday off because I slept badly on Sunday. Slept great on Monday night.
Threw in some muscle ups in my warm up and I screwed up my shoulder. Hurts in extension!!!
Power snatch- 165x2, 175x2, 185x4 got cooking at 185. worked on getting my elbows locked out quick.
HB BS-275x3, 295x3, 315x3, 335x2, 355x2. Felt strong!!!
Ring work- I cant do negatives or strict press so I need some progressions for wussies.
dip stretch, false grip pull ups, and seated mu transition with green bands(hard as F*#k) x3
lateral jumps x3
depth jumps where fun at 24. worked on floating up on the box.
did some crossover symmetry and upper body mobility.
Sunday, November 16, 2014
3 days of work
11-12-14
I have had a little cold so I haven't been killing it. Sleep has been good and the heart is ticking much smoother.
Behind the neck shoulder press- 65,75,85,95. Not easy too press from back here, took it slow to get the hang of it.
Clean grip dead- 275,295,315 x3, This got heavy at 315 for reps but everything else was too light,
Ring rows were at an angle so I could reach my chest, if my feet are elevated I can't reach my chest.
Ring push ups were different but not too hard.
Ring L sit was comical. I got like 3 seconds at a time so I did a knee tuck. Prob need to to get good at regular L sits first.
Could not do a strict MU so I put some rings on bands and worked on the transition, still pretty tough.
Plyos were all cake except clapping push ups I was def fatigued from all the ring work.
11-13-14
Prone shoulder extension was super tough had to use a training bar and accumulate 20 seconds
HS hold is getting stronger.
I cant tap my shoulder so I tapped my head, took awhile but I figured it out.
Did about 10 attempts each round to accumulate 20 secs in freestanding HS hold.
Hollow body rock feels good, 35-26-19 the 20 sec rest is the killer.
Ab rollouts getting better moved from 10lb plates to 5lb plates.
GHD getting stronger.
Wipers feel great.
25 min run got 3 miles.
11-14-14
Jerk balance 95,115x2 loved this drill. I really need help with the drive in my jerk I tend to come forward.
Pause Jerk 135,155,175,185x2 I felt really strong pausing I think it help my positioning.
C&J all at 225 working on hip extension and a straight bar path. Felt light but I need to drill better movement. I will send you some vid.
EMOM was cool my false grip pull ups are lacking, 4 each round and 5 HSPU each round on 45s.
Box Jump at 36 working on hip extension and landing in the power position, not in a squat.
Med ball throws on ghd with 8 lb ball, tougher than expected.
I feel really good though.
I have had a little cold so I haven't been killing it. Sleep has been good and the heart is ticking much smoother.
Behind the neck shoulder press- 65,75,85,95. Not easy too press from back here, took it slow to get the hang of it.
Clean grip dead- 275,295,315 x3, This got heavy at 315 for reps but everything else was too light,
Ring rows were at an angle so I could reach my chest, if my feet are elevated I can't reach my chest.
Ring push ups were different but not too hard.
Ring L sit was comical. I got like 3 seconds at a time so I did a knee tuck. Prob need to to get good at regular L sits first.
Could not do a strict MU so I put some rings on bands and worked on the transition, still pretty tough.
Plyos were all cake except clapping push ups I was def fatigued from all the ring work.
11-13-14
Prone shoulder extension was super tough had to use a training bar and accumulate 20 seconds
HS hold is getting stronger.
I cant tap my shoulder so I tapped my head, took awhile but I figured it out.
Did about 10 attempts each round to accumulate 20 secs in freestanding HS hold.
Hollow body rock feels good, 35-26-19 the 20 sec rest is the killer.
Ab rollouts getting better moved from 10lb plates to 5lb plates.
GHD getting stronger.
Wipers feel great.
25 min run got 3 miles.
11-14-14
Jerk balance 95,115x2 loved this drill. I really need help with the drive in my jerk I tend to come forward.
Pause Jerk 135,155,175,185x2 I felt really strong pausing I think it help my positioning.
C&J all at 225 working on hip extension and a straight bar path. Felt light but I need to drill better movement. I will send you some vid.
EMOM was cool my false grip pull ups are lacking, 4 each round and 5 HSPU each round on 45s.
Box Jump at 36 working on hip extension and landing in the power position, not in a squat.
Med ball throws on ghd with 8 lb ball, tougher than expected.
I feel really good though.
Tuesday, November 11, 2014
11-11-14
Slept good only woke up once in 8 hours. Felt really good today doing everything.
Ladder work is my fav way to warm up.
The tripod tuck was tough but the forearm tuck was impossible. Reverted back to some frog stance work and held for way longer today.
Hollow body getting better 45-35-27
Arch rocks AKA crouch busters 25-20-20
Side planks 50 secs each side x3
BB rollout getting stronger 3x10 with 10 lb plates. Should I switch to 5 lb plates?
Don't know if I should have done this but wanted to WOD with class and did "Rankel" for 20 min and rowed the last 5 as a cool down. Did go ape shit just kept a smooth pace all the way through. Did 6 rds and change. Felt good.
Slept good only woke up once in 8 hours. Felt really good today doing everything.
Ladder work is my fav way to warm up.
The tripod tuck was tough but the forearm tuck was impossible. Reverted back to some frog stance work and held for way longer today.
Hollow body getting better 45-35-27
Arch rocks AKA crouch busters 25-20-20
Side planks 50 secs each side x3
BB rollout getting stronger 3x10 with 10 lb plates. Should I switch to 5 lb plates?
Don't know if I should have done this but wanted to WOD with class and did "Rankel" for 20 min and rowed the last 5 as a cool down. Did go ape shit just kept a smooth pace all the way through. Did 6 rds and change. Felt good.
Monday, November 10, 2014
11-10-14
Played flag again yesterday, felt quick. Sore today but not too bad. Slept okay got about 7 hours.
PS-155,155,165,165,175 felt awkward on the blocks but I never use them so that's to be expected.
BS- 275,295,305,315,325 all for 3 felt a little heavy but good speed throughout.
Ring stretch was good but the MU negs were a joke more like a free fall. I got 4 False grip pull ups each set but couldnt get rings to my chest. Trained solo so no strict MU ethier.
Plyos were good, better than last week.
Played flag again yesterday, felt quick. Sore today but not too bad. Slept okay got about 7 hours.
PS-155,155,165,165,175 felt awkward on the blocks but I never use them so that's to be expected.
BS- 275,295,305,315,325 all for 3 felt a little heavy but good speed throughout.
Ring stretch was good but the MU negs were a joke more like a free fall. I got 4 False grip pull ups each set but couldnt get rings to my chest. Trained solo so no strict MU ethier.
Plyos were good, better than last week.
Subscribe to:
Comments (Atom)