Movement and Recovery

Tuesday, Jun 7

A1. Band resisted partial pistols to bench; 3 slow controlled reps
x3/side; rest 1 min
A2. Side to side cossack squats; 6 slow controlled reps per side x3; rest 1 min
A3. Band Assisted Shrimp Squat @ 3030; 8 reps/leg x 3 sets; rest 1min
A4. Supine Leg Whip; 8 reps/leg x 3 sets; rest 1min https://www.youtube.com/watch?v=kRSquvZfP0w
B1. 1/4 squat walk w/ band @ knee for 15m x 3 sets; rest 0
B2. 1/4 squat walk w/ band @ ankle for 15m x 3 sets; rest 0
B3. Banded Side Lying Clamfor 15 reps x 3 sets; rest 0 https://www.youtube.com/watch?v=_eZ32pKt7QQ
B4. Banded lying prone hip internal rotations 15 reps x 3 sets; rest 0  https://www.youtube.com/watch?v=ZNZFsYu7Fzc
+
Assault Bike 10 Sec @ 100%
rest 2min
x8 sets
+
Row 15 Sec @ 100%
rest 2:45
x8 sets 

Completed. AB wasn't too bad, was getting up to 100-103rpm. Didn't really know how to gauge. Row, again didn't really know what to look at. was able to get to 1:18-1:20 most of the time. 

Wednesday, Jun 8 

A1. Hanging Alternating Leg Raise; 8 reps/side x 4 sets; rest 1min
A2. Hollow Rocks; 30 seconds continuous x 4 sets; rest 1min
B. Negative body levers; accumulate 10 slow controlled reps not for time
C1. GHD sit ups; 20 reps x3; rest 1 min
C2. Arch body complexes; 4 reps x3; rest 1 min (opposite arm/leg lift,
other arm/leg lift, upper lift only, lower lift only, superman hold 10
sec = 1 rep)
+
Row 1k @ 1:58/500m pace
rest 30 seconds
x6 sets
(rest 3min bw sets 3-4)
+
Assault 10min @ 250 watts
+
Spinal Movement Work:
A1- Iron Cross; 20 reps x3; rest 20 seconds
A2- Rollovers; 20 reps x3; rest 20 seconds
A3- Cat/cow yoga stretch 10 reps x3; rest 20 seconds
A4- Supine windshield wipers; 10 reps x3; rest 20 seconds
A5- Inch worm walks; 3 reps x3; rest 20 seconds (1 rep = all the way
down into plank and all the way up into bent over stretch)
A6- Spiderman walks; 50 feet x3; rest 20 seconds
A7- Standing torso twists; 10 reps x3; rest 20 seconds
A8- Bent over torso twists; 10 reps x3; rest 20 seconds
A9- Arch body hold; 30 seconds x3; rest 20 seconds
A10- bent knee hollow body hold; 30 seconds x3; rest as needed
(get as much of a deep flex of the lower spine as possible)"

Surprisingly tough core work. Rows completed, forgot to take 3min rest between 3 and 4. Rough. I will not make that mistake twice. AB was tough but bearable. 

Thursday, Jun 9 
A. CARs (full body...follow video I sent)
B1. Good Morning Hip Rotations; 10 reps/side x 5 sets; rest 0 sec
B2. Kneeling Glute Moblization; 6 reps/side x 5 sets; rest 0 sec
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 5 sets; rest 0 sec
B4. Shin Box Switches to Extension; 5 reps/leg x 5 sets; rest 0 sec
C. PAILs/RAILs of Hips (do both front and back leg)
+
6min Row (heart rate bw 120-130)
6min Locomotion work (watch video: https://www.youtube.com/watch?v=ufAUAYrxfIY)
x3 sets

Not too much to report other than i almost have all the cars memorized. Yay!

Friday, Jun 10 
A1. Goblet Tempo Squats @ 3030; 10 reps x 3 sets; rest 30 seconds
A2. Sled Drag; 2min continuous x 3 sets; rest 30 seconds
A3. Rear Foot Elevated Split Squat w KBs in Front Rack @ 2020 tempo; 6-8 reps/side x 3 sets; rest 30 sec (light load)
A4. Assault Active Recovery for 3min x 3 sets; rest 30 sec

+
Assault 5 Sec @ 100%
Assault 55 sec easy
x8
rest 3min
x 3 total sets

Good work for the legs. Used 70KB for goblet. 50# on sled. Used 2 35KB for RFESS. AB all good. Gonna start trying to track how high i can get Watts and cals.

Saturday, Jun 11
"* https://vimeo.com/user34744600/review/141850864/ee4130bc07
https://vimeo.com/user34744600/review/141853700/24ff3e627f
(go through 2x)
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
B1. Ring Support Hold in Full External Rotation; 20 sec x 4 sets; rest 40 seconds
B2. False Grip Ring Lock Off; 20 sec x 4 sets; rest 40 sec
C1. Elbow on Knee External Rotation; 8-10 reps x 4 sets; rest 20 sec
C2. Banded Ys; 10-12 reps x 4 sets; rest 20 sec
C3. Bat Wing Rows; 8 reps + 2 sec pause each rep x 4 sets; rest 60 seconds 

Completed. The face down pass throughs irritate my shoulder, gonna leave those out. No pain from leg work yesterday. Positive. 

Sunday, Jun 12 

A1. Single Arm Bear to Bridge; 5 reps/arm x 4 sets; rest 10 sec
A2. Shin Box Switches w Hip Extension; 5 res/side x 4 sets; rest 10 sec
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 4 sets; rest 10 sec
A4. Pigeon Walk; 6 steps/leg x 4 sets; rest 10 sec 
B1. Bent Knee Hollow Hold; 45 sec x 4 sets; rest 10 sec
B2. Side Plank Holds; 20 sec/side x 4 sets; rest 10 sec
B3. Stability Ball Stir the Pots; 10 reps/each way x 4 sets; rest 10 sec
B4. HandStand Trap 3 Press; 8-10 reps x 4 sets; rest 10 sec
C. Banded Ankle Distraction Stretch; 3-4min/ankle
+
45min Easy Row/Run/Bike (keeping HR bw 130-140) 

Complete. I hate Pigeon walk. Still no pain in hips/legs from Friday. 

Monday, Jun 13

off

Tuesday, Jun 14
A1. Band resisted partial pistols to bench; 3 slow controlled reps
x4/side; rest 1 min
A2. Side to side cossack squats; 6 slow controlled reps per side x4; rest 1 min
A3. Band Assisted Shrimp Squat @ 3030; 8 reps/leg x 4 sets; rest 1min
A4. Supine Leg Whip; 8 reps/leg x 4 sets; rest 1min https://www.youtube.com/watch?v=kRSquvZfP0w
B1. 1/4 squat walk w/ band @ knee for 15m x 4 sets; rest 0
B2. 1/4 squat walk w/ band @ ankle for 15m x 4 sets; rest 0
B3. Banded Side Lying Clam; 15 reps x 4 sets; rest 0 https://www.youtube.com/watch?v=_eZ32pKt7QQ
B4. Banded lying prone hip internal rotations 15 reps x 4 sets; rest 0  https://www.youtube.com/watch?v=ZNZFsYu7Fzc
+
Assault Bike 10 Sec @ 100%
rest 2min
x10 sets
+
Row 15 Sec @ 100%
rest 2:45
x10 sets 

Complete. AB and Row is getting rough. AB was up to 1456 Watts every set. total cals 118. Rows were about the same as last week. More powerful though first few sets.

Wednesday, Jun 15 
A1. Hanging Alternating Leg Raise; 8 reps/side x 5 sets; rest 1min
A2. Hollow Rocks; 30 seconds continuous x 5 sets; rest 1min
B. Negative body levers; accumulate 14 slow controlled reps not for time
C1. GHD sit ups; 20 reps x4; rest 1 min
C2. Arch body complexes; 4 reps x4; rest 1 min (opposite arm/leg lift,
other arm/leg lift, upper lift only, lower lift only, superman hold 10
sec = 1 rep)
+
Row 1k @ 1:56/500m pace
rest 30 seconds
x6 sets
(rest 3min bw sets 3-4)
+
Assault 12min @ 260 watts
+
Spinal Movement Work:
A1- Iron Cross; 20 reps x4; rest 20 seconds
A2- Rollovers; 20 reps x4; rest 20 seconds
A3- Cat/cow yoga stretch 10 reps x4; rest 20 seconds
A4- Supine windshield wipers; 10 reps x4; rest 20 seconds
A5- Inch worm walks; 3 reps x4; rest 20 seconds (1 rep = all the way
down into plank and all the way up into bent over stretch)
A6- Spiderman walks; 50 feet x4; rest 20 seconds
A7- Standing torso twists; 10 reps x4; rest 20 seconds
A8- Bent over torso twists; 10 reps x4; rest 20 seconds
A9- Arch body hold; 30 seconds x4; rest 20 seconds
A10- bent knee hollow body hold; 30 seconds x4; rest as needed
(get as much of a deep flex of the lower spine as possible)"

Serious AB destroyer. Rows were rough but i survived. 1:55.8 about each time. AB was a mental game really above 260-270 whole time. So hot in the gym. 

Thursday, Jun 16 
A. CARs (full body...follow video I sent)
B1. Good Morning Hip Rotations; 10 reps/side x 5 sets; rest 0 sec
B2. Kneeling Glute Moblization; 6 reps/side x 5 sets; rest 0 sec
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 5 sets; rest 0 sec
B4. Shin Box Switches to Extension; 5 reps/leg x 5 sets; rest 0 sec
C. PAILs/RAILs of Hips (do both front and back leg)
+
7min Row
7min Locomotion work (watch video: https://www.youtube.com/watch?v=ufAUAYrxfIY)
x3 sets

TTT Assessment

Tuesday, May 24
A. Assisted german hang
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. Prone pass throughs with PVC
notes: begin with hands at a comfortable distance apart. maintain full grip on the PVC and only move your hands in if you can maintain perfect mechanics. get your hands as close as you will allow. Then repeat the process in eagle grip)
C. Face down PVC lifts from prone position
notes: Face down with your hands over your head in neutral lumbar position. Lift the PVC pipe up ensuring your arms are straight and hands in line with shoudlers.
D. Planche lean - 10 seconds
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.
E. Push ups
notes: Complete 5 full range of motion reps in normal grip, then 5 reps in reverse grip
F. Reverse wrist plank holds
notes: begin on wall, progress to kneeling, progress to floor
G. KB bent press
notes: 3 moderate load reps on each side maintaining straight legs through the movement
H. Back to wall shoulder flexion
notes: Slide your hands up the wall as high as you can get them while maintaining contact with low back against the wall
I. Single arm waiters Carry
notes: recorded from front view 5 steps on each foot with no shoes on, neutral grip on the DB
J. Back bridge attempt
notes: begin with feet elevated and get into as deep of a bridge as you can
+
30 min time trial row (record peak and average heart rate, record total meters and average 500m pace)


https://youtu.be/p8MFYRZ3XEs

30min row - 7568m

6min - 1:55.6 pace
12min - 1:58.9
18min - 2:00.2
24min - 2:00.3
30min - 1:59.6

Notes: No HR monitor. Tried not to pace and just went off feel. 60min row test this time last year was 14190m



Wednesday, May 25
A. Sorensen Hold: AMSAP (no film)
B. Standing single leg good morning with knees touching
notes: Use PVC, ensure working leg stays completely locked out, and ensure no lumbar flexion
C. Seiza sit
notes: from a rear 45 degree view. Ensure that your heels are touching and sit down as deep as you can maintaining that position. Do not let your heels come apart
D. Barefoot caveman squat
E. Cossack Squat
notes: Maintain a neutral working foot and neutral hips through the movement
F. Active straight leg raise
notes: Ensure both legs are completely straight and dorsiflexed through the movement
G. Hawaiian Squat
notes: go as deep as you can and film both legs
H. In-line Lunge
notes:
I. Elevated Step Down
notes: Film from front view. Step down to the side of the box with your foot landing directly next to the elevated foot
J. Lateral Crossover Step Up
notes: Take the movement to the highest box you can get to while only using the top leg. Lift the toe of the non working leg to ensure only your high leg is doing the work
K. Lateral Crossunder Lunge
notes: Go as deep into the lunge as you can and use a furniture slider or frisbee to allow your leg to slide easily on the floor


https://youtu.be/HBOwzRmsCRo


Sorensen Hold - 2:47. Hold from this time last year 3:31.



Thursday, May 26
A. CARs (full body...follow video I sent)
B1. Good Morning Hip Rotations; 10 reps/side x 3 sets; rest 0 sec
B2. Kneeling Glute Moblization; 6 reps/side x 3 sets; rest 0 sec
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 3 sets; rest 0 sec
B4. Shin Box Switches to Extension; 5 reps/leg x 3 sets; rest 0 sec
C. PAILs/RAILs of Hips (do both front and back leg)
+
5min Row
5min Locomotion work (watch video: https://www.youtube.com/watch?v=ufAUAYrxfIY)
x3 sets



Notes: Not to much here, other than I REALLY feel those stall bars. I've also been hitting some extra CARs each night. Not the whole thing, but maybe 6-8 movements.



Friday, May 27
A. Parallette L-sit Hold: AMSAP
notes: Maintain feet above hands and completely straight legs with pointed toes
B. Single-under/ Double-under: 50 / 30; rest as needed (45deg)
C. Box Jump w/ step down: 5 reps @ each height: / 20" / 24" (side)
D1. Hanging L hold; amsap unbroken (rest 1min)
D2. 5 min amrap TTB (record total reps and reps per min)
E. Bent knee Hollow Hold
notes: Hold 10 sec in a full bent knee, then move into 10 seconds in a half straddle into 10 seconds in full straddle into 10 seconds full hollow. Record from side view
F. Shrimp squat
notes: Record 2 reps on both legs from 45 degree forward view
G. Kneeling stance with toes tucked under
notes: No shoes, sit on heels with toes tucked under for 10 seconds from side view
H. Lateral hip bending with PVC
notes: maintain neutral hips, do a maximal bend to each side with both hips staying above feet AND hips moving out to the side of feet. Do not allow any hip flexion in the movement
I. Cat-Cow yoga pose
notes: Move through flexion and extension to maximal range with a 5 second pause in each position
J. Front-Back Split
notes: Record an attempt with one foot forward then alternate and record
K. Pancake Split
notes: Record a pancake with a completely neutral spine leaning forward, then round your upper back to move through as much range as you can
+
2k row time trial (record split per 250m, record peak and average heart rate)

https://youtu.be/2iHCTugkqvo

Parallette Hold - :58(video)

Hanging L Hold  - :52

TTB - 96 total reps....was stopping to write down as i went
1min - 24
2min -20
3min - 19
4min - 15
5min - 18

2K Row - 7:08.7....definitely a PR. My best 7:14-7:16. Tried not to pace, just went for it.
500m - 1:44.9
1000m - 1:46.2
1500m - 1:48.6
2000m - 1:49.0



Saturday, May 28
A. 3-pause Halting Snatch Deadlift (pause at mid shin, knee, and power position): 1 moderate complex; rest as needed (film from side)
B. Power snatch x1/Squat snatch x1/hang squat snatch x1/Snatch balance x1/OHS x1 - film 1 light complex from the side emphasizing perfect form
C. 3-pause halting clean deadlift (pause at mid shin, knee, and power position): 1 moderate complex; rest as needed (film from side)
D. Power clean x1/Squat clean x1/hang squat clean x1/Front squat x1 - film 1 light complex from the side emphasizing perfect form
E. Wallball: 15 reps unbroken from 45 degree rear view
F. Perform 10 unbroken thrusters @(45/95/135)
notes: Only go up in weight if the 10 reps are easy to do unbroken and you're sure that you can get the next 10 unbroken as well
G. Overhead Squat,: 10 UB reps: (same weights and rules as thruster)
H. American KB Swing - perform 10 UB reps @ 53#
I. Rear Foot Elevated OH Split Squat; perform 5 reps per leg with empty barbell maintaining neutral spine
J. 1- Arm KB OH Squat - perform 2 reps per side with moderate load from front and side view
K. 2- arm KB OH squat - perform 2 reps from front and side view


https://youtu.be/pjh-UJAyaoI

https://youtu.be/fPj0omSwqbY

https://youtu.be/s2FrnEYean8

https://youtu.be/pxPVFe1_qIQ

https://youtu.be/2TKvQ6DuVXQ


Sunday, May 29
A. With a 95# barbell perform 5 push press/5 push jerk/2 split jerk from side view and from front view
B1. HS hold amsap against wall in perfect hollow body position and hands under shoulders
B2. Max reps strict hspu; rest 1min
B3. Max reps kipping hspu in 5 min (record number of reps in each min)
C1. Pronated grip above the bar isometric pull up hold max time (if you attain >10 seconds move to C2, if not, move to D1)
C2. Wtd pullup - build quickly to tough single.
C3. Amrap unbroken strict pull ups; rest 1min
C4. 5 min amrap kipping CTB pull ups (start with big unbroken set)
D1. Dip position support hold; amsap static hold (if you attain >15 seconds with locked out arms, move to D2, if not, done for day)
D2. Wtd ring dip - build quickly to tough single
D3. Amrap unbroken strict ring dips

Haven't done yet. Probably won't be able to do for a little bit. Shoulder/collarbone issue