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.
Saturday, November 8, 2014
Nov-3-14
didnt read the program close enough and did power snatch instead of hng PS. 135,155,175,185,195.
filmed some so I will send it to you. Felt a little slow but havent snatched in months so I guess thats to be expected.
BS 275 across got heavy around 3 in the later sets.
CTB did plus 5 pounds the first 4 reps each set and finished with BW.
Plyos all felt weak after squats.
Nov-4-14
Speed ladder is my new best friend!!
3 sets of 1 min each, getting better.
35,27,25 secs in hollow rock that 20 sec break is nothing!
15,15,20 finally got the hang of the arch rocks.
45 sec each side on side plank left arm better than right, i have had elbow surgery there and do not have full extension.
BB roll out are no joke working on getting lower.
only did 15 min because I ran out of time, poor planning. 2:04 avg came out hot, should have paced a little better.
rest
Nov-6-14
Seated press tougher than expected. Started at 95 but did the rest of the sets at 75 because my shoulder was a little sketchy. Warmed up with 55 wall balls ub, trying to get to 150 ub. Prob burned me out a bit.
Clean grip felt better 245 across
Plyos were on point today.
got in the leftover 10 mins on rower from last workout. 2625
Nov-7-14
Frog stand getting better did some freestanding kipping push ups to the wall to help with my eccentric portion.
37,28,22 trying to increase every time still tough but feeling a difference.
BB roll outs and ghd back extension were tough as always. Focusing on going nice and controlled through full range.
Windsheild wipers were done correctly this time.
played flag football for an hour instead of row. way more fun feet feel quicker.
Nov-8-14
C&J 235 across focusing on a stable rack on the catch and changing levels on the jerk. Light but tech need work.
supine grip still tough never got chest to back. my forearm external rotation is piss poor and i got golfers elbow pretty bad, but not debilitating.
8,8,6,6 on deficit hspu 45 plate.
stayed safe and did all my jumps at 40.
had some rough sleeping nights on a few day but I dont think I ate enough on those days. I would like some more gymnastics if possible but I understand this is a process.
didnt read the program close enough and did power snatch instead of hng PS. 135,155,175,185,195.
filmed some so I will send it to you. Felt a little slow but havent snatched in months so I guess thats to be expected.
BS 275 across got heavy around 3 in the later sets.
CTB did plus 5 pounds the first 4 reps each set and finished with BW.
Plyos all felt weak after squats.
Nov-4-14
Speed ladder is my new best friend!!
3 sets of 1 min each, getting better.
35,27,25 secs in hollow rock that 20 sec break is nothing!
15,15,20 finally got the hang of the arch rocks.
45 sec each side on side plank left arm better than right, i have had elbow surgery there and do not have full extension.
BB roll out are no joke working on getting lower.
only did 15 min because I ran out of time, poor planning. 2:04 avg came out hot, should have paced a little better.
rest
Nov-6-14
Seated press tougher than expected. Started at 95 but did the rest of the sets at 75 because my shoulder was a little sketchy. Warmed up with 55 wall balls ub, trying to get to 150 ub. Prob burned me out a bit.
Clean grip felt better 245 across
Plyos were on point today.
got in the leftover 10 mins on rower from last workout. 2625
Nov-7-14
Frog stand getting better did some freestanding kipping push ups to the wall to help with my eccentric portion.
37,28,22 trying to increase every time still tough but feeling a difference.
BB roll outs and ghd back extension were tough as always. Focusing on going nice and controlled through full range.
Windsheild wipers were done correctly this time.
played flag football for an hour instead of row. way more fun feet feel quicker.
Nov-8-14
C&J 235 across focusing on a stable rack on the catch and changing levels on the jerk. Light but tech need work.
supine grip still tough never got chest to back. my forearm external rotation is piss poor and i got golfers elbow pretty bad, but not debilitating.
8,8,6,6 on deficit hspu 45 plate.
stayed safe and did all my jumps at 40.
had some rough sleeping nights on a few day but I dont think I ate enough on those days. I would like some more gymnastics if possible but I understand this is a process.
Sunday, November 2, 2014
3 days worth
Wed 10-29-14
Gym didnt have heavy DBs so I just did BB presses. 2x5@135 felt a little heavier than moderate so I finished at 2x6@115.
Hook grip becoming more natural. Clean Deadlifts 4x5@225(215 felt a little light)
Pogo hops were more challenging. Focus on keeping my non working leg in front of me with my foot dorsi flexed making me drive with my glutes more effectively. I got lucky one of my athletes was there and coaches at a place called fast twitch down here that works with professional athletes helping improve combine times. 4x8 with 8" hurdles(lowest we got)
Single leg jump were also more challenging due to the above. 3x5@12 inch box.
MB chest shove. I would squat pick up then fire. 3x5@20 lb ball.
Clapping Push up 3x5 with max height. I was able to clap 2x.
upper body mobility 20 min feels great. Sleeping better too.
10-31-14
Did my 20 min run first needed a rower break. 2.4 miles took me a while to warm up. won't do this first again, it took more out of me than I expected.
10 min practice. spent the majority of the time on the frog and a freestanding strict hspu. Getting better but no where close.
Hollow rock feeling strong, although times dont show it I feel substantially better. Really focusing on keeping my butt prison tight. 35,28,24
BB rollouts are awesomely hard. 3x8 getting as low as possible without breaking.
GHD back extension were really challenging. 3x12 focusing on a slow tempo with a pause at full extension.
Windshield wipers 3x10 felt surprisingly easy not sure if I was doing it right, but the hollow bodys really translated.
20 min lower body
11-1-14
C&J 215,225,235,235,235,245,255 felt strong today, hook grip felt good and everything felt light.
ctb supine 4x6 didnt make chest to bar with slow tempo but felt alot stronger than last week.
deficit hspu 4x7 on 45 plates. this was great love hspu.
box jumps first set at 36, second at 40, third at 44 but on my last jump I ate it!!! fucked up both my shins pretty good, huge hematoma on one and the other bleed for over 20 hrs. I had to put cayenne pepper on it to make it stop. My bad. Stupid tough strikes again.
stopped there. All in all I feel alot better over all and look foward to next week. still no feedback though, but I figure when its warranted I will receive some.
Gym didnt have heavy DBs so I just did BB presses. 2x5@135 felt a little heavier than moderate so I finished at 2x6@115.
Hook grip becoming more natural. Clean Deadlifts 4x5@225(215 felt a little light)
Pogo hops were more challenging. Focus on keeping my non working leg in front of me with my foot dorsi flexed making me drive with my glutes more effectively. I got lucky one of my athletes was there and coaches at a place called fast twitch down here that works with professional athletes helping improve combine times. 4x8 with 8" hurdles(lowest we got)
Single leg jump were also more challenging due to the above. 3x5@12 inch box.
MB chest shove. I would squat pick up then fire. 3x5@20 lb ball.
Clapping Push up 3x5 with max height. I was able to clap 2x.
upper body mobility 20 min feels great. Sleeping better too.
10-31-14
Did my 20 min run first needed a rower break. 2.4 miles took me a while to warm up. won't do this first again, it took more out of me than I expected.
10 min practice. spent the majority of the time on the frog and a freestanding strict hspu. Getting better but no where close.
Hollow rock feeling strong, although times dont show it I feel substantially better. Really focusing on keeping my butt prison tight. 35,28,24
BB rollouts are awesomely hard. 3x8 getting as low as possible without breaking.
GHD back extension were really challenging. 3x12 focusing on a slow tempo with a pause at full extension.
Windshield wipers 3x10 felt surprisingly easy not sure if I was doing it right, but the hollow bodys really translated.
20 min lower body
11-1-14
C&J 215,225,235,235,235,245,255 felt strong today, hook grip felt good and everything felt light.
ctb supine 4x6 didnt make chest to bar with slow tempo but felt alot stronger than last week.
deficit hspu 4x7 on 45 plates. this was great love hspu.
box jumps first set at 36, second at 40, third at 44 but on my last jump I ate it!!! fucked up both my shins pretty good, huge hematoma on one and the other bleed for over 20 hrs. I had to put cayenne pepper on it to make it stop. My bad. Stupid tough strikes again.
stopped there. All in all I feel alot better over all and look foward to next week. still no feedback though, but I figure when its warranted I will receive some.
Tuesday, October 28, 2014
Monday 10-27-14
BS 225,245,255,275 felt good so I wanted to ramp up the weight a little.
C2B no weight focusing on full range 4x5 felt strong.
lateral hops were fun.
forward bounding was cool focused on max height.
slam the hell out of a 20lb ball 4x5.
upper body mobility.
jammed Disturbed and Avenged Sevenfold.
Tuesday 10-28-14
slept a little shitty due to monday night football.
did 20 min row first as warm up 4634 2:12 pace.
HS hold 60,60,30 felt stonger than last week.
hollow rocks 35,30,26 the 20 sec rest made it tough.
arch rock 15x3 again 20 sec rest got me.
side plank 30 sec each side x3
did 45,35,20 push ups and threw in a set of max MU got 7. Missed the rings:)
lower body mobility.
Jammed more A7X
BS 225,245,255,275 felt good so I wanted to ramp up the weight a little.
C2B no weight focusing on full range 4x5 felt strong.
lateral hops were fun.
forward bounding was cool focused on max height.
slam the hell out of a 20lb ball 4x5.
upper body mobility.
jammed Disturbed and Avenged Sevenfold.
Tuesday 10-28-14
slept a little shitty due to monday night football.
did 20 min row first as warm up 4634 2:12 pace.
HS hold 60,60,30 felt stonger than last week.
hollow rocks 35,30,26 the 20 sec rest made it tough.
arch rock 15x3 again 20 sec rest got me.
side plank 30 sec each side x3
did 45,35,20 push ups and threw in a set of max MU got 7. Missed the rings:)
lower body mobility.
Jammed more A7X
Saturday, October 25, 2014
Friday and Sat
Friday 10-24-2014
Slept good again, that makes a world of difference.
Clean and jerk 185x5 first time squat cleaning since meniscus sprain, felt good still working the hook grip.
Supine grip pull ups 3x5 could not get chest to bar at that tempo but got as high as I could. Hard for me got some golfers elbow and bad supination mobility.
HSPU 3x8 felt easy I had been doing alot of deficit work before we started so this was not a challenge.
Box jumps started at 30 and worked up to 44 with no drop step. Felt meniscus a little during the landing.
Row 20 min 4536 2:16 pace
Sleep good that night too. Feeling good so far.
Slept good again, that makes a world of difference.
Clean and jerk 185x5 first time squat cleaning since meniscus sprain, felt good still working the hook grip.
Supine grip pull ups 3x5 could not get chest to bar at that tempo but got as high as I could. Hard for me got some golfers elbow and bad supination mobility.
HSPU 3x8 felt easy I had been doing alot of deficit work before we started so this was not a challenge.
Box jumps started at 30 and worked up to 44 with no drop step. Felt meniscus a little during the landing.
Row 20 min 4536 2:16 pace
Sleep good that night too. Feeling good so far.
Friday, October 24, 2014
Thursday 10-23-2014
Took off wednesday to see if my sleep would be better and it was thankfully. Got 8 hrs and I only got up 2x to pee. I am trying to see if its the training stimulus or not eating enough that is making me get up. I think its prob a combo of both.
CG bench 225x5 for all 3 felt pretty easy, never had dig.
Clean grip deads 210x6 for 3. Wanted to really focus on keeping an upright torso, while pulling the knees back. Do you want me to come to full extension or stop at right before the power position? Also just began using hook grip, I learned without it and never got used to it so I am giving it another shot.
Pogo hops 3x8 each leg felt my explosion dying out around reps 5-6.
Med ball shove was cool. 3x6 @15lbs Focused on tighting my butt and being explosive. If anybody gets in my face I will prob knock them on their ass after that.
At this point I mixed in some of Friday's work because I have athletes competeing on Saturday and probably wont have time to train.
10 min tripod and frog practice. Tripod was easy but frog was not, kept falling back. I tried a couple of freestanding hspu but couldnt get high enoungh wiyhout kip, or keep my balance.
Hollow rocks 3x30 secs felt alot better big improvement in stability.
Gonna do row on friday.
Threw in 100 push ups 40,20,20,20.
upper body mobility 20 mins.
down to 198 eating about 2500 kcal a day 70% fat, 20% protein, 10% carbs. Feeling good!
Took off wednesday to see if my sleep would be better and it was thankfully. Got 8 hrs and I only got up 2x to pee. I am trying to see if its the training stimulus or not eating enough that is making me get up. I think its prob a combo of both.
CG bench 225x5 for all 3 felt pretty easy, never had dig.
Clean grip deads 210x6 for 3. Wanted to really focus on keeping an upright torso, while pulling the knees back. Do you want me to come to full extension or stop at right before the power position? Also just began using hook grip, I learned without it and never got used to it so I am giving it another shot.
Pogo hops 3x8 each leg felt my explosion dying out around reps 5-6.
Med ball shove was cool. 3x6 @15lbs Focused on tighting my butt and being explosive. If anybody gets in my face I will prob knock them on their ass after that.
At this point I mixed in some of Friday's work because I have athletes competeing on Saturday and probably wont have time to train.
10 min tripod and frog practice. Tripod was easy but frog was not, kept falling back. I tried a couple of freestanding hspu but couldnt get high enoungh wiyhout kip, or keep my balance.
Hollow rocks 3x30 secs felt alot better big improvement in stability.
Gonna do row on friday.
Threw in 100 push ups 40,20,20,20.
upper body mobility 20 mins.
down to 198 eating about 2500 kcal a day 70% fat, 20% protein, 10% carbs. Feeling good!
Wednesday, October 22, 2014
Tuesday 10/21/2014
Slept like shit after training which is very frustrating. I wake up 3 hrs after going to bed like clockwork when I train. I think it has something to do with blood sugar disregulation. Blood sugar drops and then cortisol increases waking me up. I don't really get it when I don't train, so its weird. Good thing is I didn't have much problems with my PVCs. Training went well.
HS holds
45 sec
35 sec
45 sec
First time doing wall facing don't know if I was close enough.
Hollow Rocks
30 sec
28 sec
25 sec
tried to stay as tight as possible and stopped once I began to break.
20 min row 4375m at a 2:15 pace, didn't want to stress to much coming off the bad sleep.
Slept like shit after training which is very frustrating. I wake up 3 hrs after going to bed like clockwork when I train. I think it has something to do with blood sugar disregulation. Blood sugar drops and then cortisol increases waking me up. I don't really get it when I don't train, so its weird. Good thing is I didn't have much problems with my PVCs. Training went well.
HS holds
45 sec
35 sec
45 sec
First time doing wall facing don't know if I was close enough.
Hollow Rocks
30 sec
28 sec
25 sec
tried to stay as tight as possible and stopped once I began to break.
20 min row 4375m at a 2:15 pace, didn't want to stress to much coming off the bad sleep.
Monday, October 20, 2014
Monday Oct 20 2014
HB back squat 3x6 @225 felt good stayed here to be conservative.
Chest to bar 3x5 @15lbs Didnt think I was going to be able to do strict reps with weight but I guess I can
Hurdles were fun got some good pop on each rep
Used a 20lb slam ball and focused on slamming the shit out of the ball 3x6 @20 lbs
spent the whole 20 mins on upper body mobility
Chest to bar 3x5 @15lbs Didnt think I was going to be able to do strict reps with weight but I guess I can
Hurdles were fun got some good pop on each rep
Used a 20lb slam ball and focused on slamming the shit out of the ball 3x6 @20 lbs
spent the whole 20 mins on upper body mobility
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