S.L.iM. Training

Monday, October 15, 2018

Monday October 15th, 2018

Completed what I missed from Friday.

Friday, Oct 12

A. Back squat; 10,8,6,4,2; rest 2 min
B. Reverse Hypers; 10-12 reps x 3 sets; rest as needed
C1. Supine Leg Whip; 8 reps/leg x 2 sets; rest 30 seconds
C2. Banded Forward/Backwards March; 15m/leg x 2 sets; rest 30 seconds
C3. Banded Side Lying Clam; 15 reps x 2 sets; rest 60 seconds
+
TTT Tester:
8 RFT:
20ft OH walking lunge (125/85#)
8 Front squats (125/85#)
12 BFB
*Lunge standard: Every 5ft = 1 rep
**20 min time cap

A. 245, 275, 295, 315, 335....good working sets. Was a little lost on the 10 and 8, but those were good weights for this week.

B. Don't have machine at gym

C1-C3 complete

Tester - 8:41 for 4 rounds. Used 155# for aback squat instead of FS. Wrist was ok to snatch and oh walking lunge weight. Felt it a little on the snatch not bad. Man, just didn't have it in me for 8 rounds, thats the truth. Last 2 weeks haven't been great with travel. Hoping to get back in a good rhythm.

Sunday, October 14, 2018

Saturday, October 13th, 2018

Wrist Warm-up
+
A1. HS Trap 3 Press; 8 reps x 3 sets; rest as needed
A2. GHD Thoracic Stretch; 45 sec x 3 sets; rest as needed
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 3 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
B3. Low-rings Kneeling German Hang - 20sec x 3 sets ; rest as needed (mild stretch)
+
A. Swing Drill to MU; 8min EMOM follow video: https://www.instagram.com/p/BcCxw6uho_r/?taken-by=cfgymnastics
+
Last week on the EMOMs
EMOM 20 min:
Odd- 8 STOH @ 115# (with barbell)
Even- 4-7 Muscle Ups
+
EMOM 20 min:
Odd- 8-10 S HSPUs (be smart with these)
Even- 8-12 TTB
+
EMOM 20 min:
Odd- 8 Ring Dips
Even- 8-10 C2B Pull-ups

A1-B3. Completed. Everything feels good. Warming wrist up well but still a little bit of pain.

A. MU Swing Drill - I like these. Makes me focus on form.

Only did 18min of each EMOM. I had t skip the last one because I was out of town, so the last on one I completed was 16min. That said, could have done the 20min, but 18min was prob smart decision. Everything was unbroken, higher end of rep range for all movements. I only did 4 on MU though to focus on form and speed. Didnt have a lot of time to warm up, so I used 50# DB for S2O.

Friday October 12th, 2018

Wednesday, June 20, 2018

Wednesday, June 20th 2018

A. Ring dips; 3 bulgarian ring dip reps, 6 strict traditional ring
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x5 sets; rest 2 min
+
4 Rounds:
50' HSW
20 K HSPUs
+
B1. Bent knee hollow body hold; 30 seconds x3; rest 40 sec
B2. Plank hold on rings in external rotation and full hollow; 30
second x3; rest 40 sec (ensure you are in as much abdominal
compression as possible trying to create a rounded lumbar spine here)

A. Completed. These 5 sets were the easiest they have been.

8:00 even for the tester. Shockingly all HSW were unbroken. Haven't done any since the open i don't think. Did first 2 sets of HSPU unbroken. Decent showing, could have gone faster.

B1. Complete
B2. Complete

Feeling really good.

Tuesday, June 19th 2018

4min Easy Assault
4min Easy Row
4min Easy Ski (or Run)
4RFT:
35 Double Unders
8 Burpees
8 TTB

x3 sets
+
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/Bcpu-s-HMPy/?taken-by=ando_pfs
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?v=6yef5dangSs
C1. Single Arm Bear to Bridge; 5 reps/side x 3 sets; rest 30 seconds
C2. Groin Mob on Foam Roller; 10 rolls into deep position x 3 sets; rest 60 seconds

1st set - 4:20

2nd set - 4:15

3rd set - 4:21.....last set was the fastest, i had to move equipment around and my transitions we farther apart. Al burpees are jump to touch 6"

running is feeling good, I'm trying to run slow, my "easy" runs are 800m for the 4min.

Completed all movement work

Monday, June 18th 2018

A. Low Hang Power Clean + Low Hang Squat Clean; 1 complex on the min for 12min (increase load as you feel comfortable)
B. Box Back Squat; 3 reps x 6 sets; rest 2:30 (as fast off box as possible)
+
4 Sets for Time:
30 cal Assault Bike *10 cals easy, 10 mod, 10 hard
15 UB Thruster @ 115#
12 Scissor Jumps (switching legs front and back- 6/leg) - https://www.youtube.com/watch?v=5VlnYBz64Pg
15 UB Deadlifts @ 225#
30 cal Row *10 cals easy, 10 mod, 10 hard
rest 2-3min bw sets
+
mobility work 15-20 min

A. 165, 175, 185, 185, 185, 185, 195, 195, 195, 205, 205, 205, one extra at 215. Felt very good today. Very snappy. I was coming out of the hole fast on the sq clean.
B. 225, 255, 255, 275, 275, 295....stayed very conservative as I did feel some pain in legs...As I'm writing this Wed night, I felt nothing lingering on Tuesday or today, wanted to be careful though as we feel it out.

Set 1 - 6:30
Set 2 - 6:15

Had to stop here due to time. Thruster feel good, maybe even light. These sets hurt at the end though.

Saturday, June 16th 2018

A. Close Grip Bench Press; 10---->1 @ 185#; rest only as long as it takes to do next set UB
B1. Side Plank Banded Row; 10-12 reps/side (slow and contolled) x 4 sets; rest 1min https://www.youtube.com/watch?v=z_JVJSbrvcc
B2. Eccentric Only Banded Lat Pulldown; 10-12 reps x 4 sets; rest as needed (brind band to chest and then do a 4 sec negative back to full extension)
C. TRX (or rings) Y to T; 6 reps of complex x 3 sets; rest 90 seconds

A. Skipped this part. Did the EMOMs from yesterday. PC and DL combined with running. Wanted to get that bb cycling in.
B1. Done
B2. Done.....lat is feeling totally fine, by the time I come back from beach I'll be ready to start that overhead pulling
C. Complete.