July 16-20

Jul-16

AM

Rest

PM

CS - Activation

+

A. Power Clean - 10-12 singles; rest as needed (build to tolerance)

B. KB 2arm Front Rack Squat @22x1  - 5 x 10; rest 2min (moderate, note tempo change)

C. BB Split Stance Shoulder Press @21x2 - 3 x 8-10; rest 2min

D. BB Jerk Grip OH Carry w/ Double-banded KBs - 4 x 10-15m; rest as needed (use BB w/ very light KB's)

*https://www.youtube.com/watch?v=2-WBzb9RGQI

E. KB 2arm Farmers Carry - 4 x 50m ea arm; rest as needed b/t arms (heavy)

+

CS - Recovery

A. 135 x 3, 155, x 4, 175 x 3-5 reps

B. 53# x 2 sets, 62# x 3 sets

C. 95# across, harder than expected both on balance/core and triceps

D. 45# bar + 26# kb's. felt good.

E. 70#/h

Jul-17

AM

Row - 4 x 500m @ 2:03; rest 30sec

Rest-walk - 2min

x2 Rounds

+

Mobility (static) - 15min (glute/hip-flexor+quad/groin/hamstring/calf)

Done, all around 2:02, last one about 1:58

PM

CS - Activation

+

A. Wtd. Vest Strict Lean-away CTB Pull-up @3111 - 5 x 3.3.3; rest 30sec + 2min (10# across)

B. DB 1arm Elbowing Bench Row @21x2 - 5 x 6; rest 60sec b/t arms

C. Wtd. Vest Prone Hand-over Hand Rope Pull-ups - 3 x 4-5; rest 2min (must climb up & down)

+

A. Seated Neck Retractions - 4 x 20-25; RAN

B. Kneeling T-spine Rotations (Moose Antlers) - 4 x 15 ea side; RAN

*https://www.youtube.com/watch?v=uzrQ_CzN7Ic

C. T-spine Peanut Crunches - 2x 2-3 ea joint segment; RAN

D. Band Assisted Natural Knee Extensions - 3 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)

E. Table - 3 x 30sec; RAN

+

CS - Recovery

A. 10# first 4 sets, no vest last set.

B. 35#, R arm is harder for sure

C. Complete, 20# vest, don't feel this working much other than grip.  Towel pull ups felt better

+

rehab

Jul-18

Rest

Jul-19

AD - 5min @ EN2

EMOM - 5min: 10 WB

AD - 5min @ EN2

EMOM - 5min - 10 KBs (2p, Russian)

AD - 5min @ EN2

EMOM - 5min - HS Hold on Wall (20sec)

AD - 5min @ EN2

EMOM - 5min - 30 Double-unders

(40min total work)

+

Postural Progarm

AB stayed around 225 Watts or 53-54 RPM

Everything else felt solid.

Forgot HR monitor

Jul-20

AM Training

PM

CS - Activation

+

A. Power Clean x1 + Squat Clean x1 - 6 sets of the complex; rest as needed (build by feel, NOT TnG)

B. Pause Front Squat (2sec) - 4,4,3,3 rest 3min (build)

C. Snatch RDL @3030 - 4,4,3,3;  rest 3min (build)

D. BB Snatch Grip OH Carry - 5 x 30m ea arm; rest as needed (115-135# across)

E. KB 2arm Front Rack Carry - 5 x 30m ea arm; rest as needed

+

CS - Recovery

A. build to 185#

B. 225, 245, 265, 275# harder than expected

C. 185, 225, 245, 255 **didn't use hook grip till last rep at 255#

D. 135# no prob.

E. 79#/h, hard to get them up but not bad to carry.