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
Tuesday, October 28, 2014
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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