AD - 10min @ EN1
+
Rest 5min
+
AD - 4min @ 150W
Rest - 30sec
AD - 4min @ 175W
Rest - 30sec
AD - 4min @ 200W
Rest - 30sec
AD - 4min @ 225W
Rest - 30sec
AD - 4min @ 250W
Rest - 30sec
....
continue adding 25W following same pattern until you are unable to hold required wattage for that step
*record RPE + peak HR for EACH BLOCK
+
A. Seated Neck Retractions - 2 x 20-25; RAN
B. Side-lying T-spine Rotations - 2 x 20 ea side; RAN
C. T-spine Peanut Crunches - 2 x 2-3 ea joint segment; RAN
Made it about 90 sec on 325 Watts and couldn't hang. Some mental, some legs, some breathing. Combo of all not one definite limiter
Watts- HR- RPE
150-133-3
175-136-4
200-144-5
225-153-6
250-160-6
275-174-8
300-179-9
done
+
T-spine work all done.
Friday, June 5, 2015
Wednesday, June 3, 2015
060215
A. Seated Neck Retractions - 2 x 20-25; RAN
B. Side-lying T-spine Rotations - 2 x 20 ea side; RAN
C. T-spine Peanut Crunches - 2 x 2-3 ea joint segment; RAN
D. Band Assisted Natural Knee Extensions - 2 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)
+
Track-style Warm-up (aerobic -> DROM -> intervals)
…
Run - 5 x 400m @ 60-70-80-90-100% effort by round; rest 2min
*record split time + peak HR for each interval
+
Ido Portal Squat Routine #1
https://www.youtube.com/watch?
+
Crossovery Symmetry Recovery Protocol
A-D Complete
Times Peak HR HR before starting next run
1:48 158 118
1:40 168 128
1:30 174 133
1:27 177 137
1:21 180 144
1:20 182
*I know it's 6 times. I though I could beat 1:20. I ran 400m straight line outside my gym. May not be exact but it's what I'll use for training in the future as long as it's just running (it's across the street from gym.
Hips, quads, and calves pretty sore from this.
B. Side-lying T-spine Rotations - 2 x 20 ea side; RAN
C. T-spine Peanut Crunches - 2 x 2-3 ea joint segment; RAN
D. Band Assisted Natural Knee Extensions - 2 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)
+
Track-style Warm-up (aerobic -> DROM -> intervals)
…
Run - 5 x 400m @ 60-70-80-90-100% effort by round; rest 2min
*record split time + peak HR for each interval
+
Ido Portal Squat Routine #1
https://www.youtube.com/watch?
+
Crossovery Symmetry Recovery Protocol
A-D Complete
Times Peak HR HR before starting next run
1:48 158 118
1:40 168 128
1:30 174 133
1:27 177 137
1:21 180 144
1:20 182
*I know it's 6 times. I though I could beat 1:20. I ran 400m straight line outside my gym. May not be exact but it's what I'll use for training in the future as long as it's just running (it's across the street from gym.
Hips, quads, and calves pretty sore from this.
Monday, June 1, 2015
Testing 060115
A. LB Back Squat - build to moderate single; rest as needed (film from side)
B. DB 2arm RLE Split Squat (DB's @ sides) - build to 8RM on ea leg; rest as needed
C. Seated DB 2arm Z-Press @31x3 - 3 x 8-10; rest as needed (light load, film from back so I can see scap movement)
D. Supine Grip CTB Pull-up - 3 x AMRAP UB; rest as needed
+
3 Rounds
15x Scap Push-ups
15x Lying Single-Arm KB Bottoms-up Scap Punches
8x Scap Pull-ups
+
Crossover Symmetry Recovery Protocol
A. Back Squat, just build to 355, felt pretty solid
B. 75# DB's/hand. Highest DB weight we have at the gym. I imagine I could have gotten 85's or 90's.
C. 25#, 30#, 30#, could have gone up in weight but lockout was limited as you can see in video so I stayed there
D. 14, 11, 8. Felt pretty good all things considered. Didn't feel any imbalance so that's good.
+
3 rounds of scap work. All felt good. KB Bottoms Up Punches w/ 26# KB. harder than expected
CS Recovery felt good. Felt more balanced after the 3 rounds and CS. Weird feeling but interesting.
B. DB 2arm RLE Split Squat (DB's @ sides) - build to 8RM on ea leg; rest as needed
C. Seated DB 2arm Z-Press @31x3 - 3 x 8-10; rest as needed (light load, film from back so I can see scap movement)
D. Supine Grip CTB Pull-up - 3 x AMRAP UB; rest as needed
+
3 Rounds
15x Scap Push-ups
15x Lying Single-Arm KB Bottoms-up Scap Punches
8x Scap Pull-ups
+
Crossover Symmetry Recovery Protocol
A. Back Squat, just build to 355, felt pretty solid
B. 75# DB's/hand. Highest DB weight we have at the gym. I imagine I could have gotten 85's or 90's.
C. 25#, 30#, 30#, could have gone up in weight but lockout was limited as you can see in video so I stayed there
D. 14, 11, 8. Felt pretty good all things considered. Didn't feel any imbalance so that's good.
+
3 rounds of scap work. All felt good. KB Bottoms Up Punches w/ 26# KB. harder than expected
CS Recovery felt good. Felt more balanced after the 3 rounds and CS. Weird feeling but interesting.
Thursday, May 28, 2015
Testing P1
May-28
A. Air Squat - 5-6 reps; RAN
B. Shrimp Squat - 5-6 reps ea leg; RAN
C. Pistol; 5-6 reps ea leg; RAN
D. E. Unloaded Good Morning - 5-6 reps; RAN
E. Sorensen Hold - AMSAP; RAN
*film each of A-D from the side @ hip height, email to me
+
AD/AB - 3 x 10sec @ 100% effort; rest 3min (establish maximal wattage)
*record peak wattage for each trial
Rest 5min
+
AD/AB - 5min for max cals
*record average HR, average wattage, total cals, total distance
A-D done
E. 2 minutes barely, felt in mostly in low back and hammies.
AB Sprints- Wattage- 1141, 1242, 1278
5 min Air Bike-
Cal- 67
Avg HR- 167
Avg Wattage- 308
Distance- 1.9
RPM- 61
May-29
A. Seated Neck Retractions - 3 x 20-25; RAN
B. Side-lying T-spine Rotations - 3 x 20 ea side; RAN
C. T-spine Peanut Crunches - 3 x 2-3 ea joint segment; RAN
D. Band Assisted Natural Knee Extensions - 3 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)
E1. Banded Neutral Grip "V" - 3 x 15; RAN
E2. Banded Neutral Grip "W" - 3 x 15; RAN
E3. Banded Supinated Grip Single-arm External Rotations - 3 x 15; RAN
E4. Scap Push-ups - 3 x 15; RAN
*film E1-4 from back w/ camera @ hip height, email to me
Completed all. Everything felt good. Lying on left shoulder opening up to the right was tighter on Side-Lying T-spine rotations.
Knee extensions felt good, didn't use band.
V's felt good and even on each side
W's a little weaker on L side
Ext Rotation a little weaker and a little limited in ROM on L side compared to R
Scap Push Ups felt fine.
May-30
A. Wtd Vest GHD Hip Exetnsions - 4 x 12-15; rest 2min
B1. Reverse Hyper @4020 - 4 x 12-15; rest 60sec
B2. Lying V-up - 4 x 15-20; rest 60sec (no specific tempo, but maintain slow-controlled cadence)
C. GH Raise - 3 x 8-10; rest 2min (use assistance as needed)
+
Row - 30min for max distance
*record average HR, peak HR, average /500m pace, total distance
A. Done, 15 reps/ w/ 20# vest
B. done 12 reps w/ 20# on RH. This was really tough
B2. V-Ups, 15/set not good at these at all
GH Raises, no weight added and no real tempo.
Row didn't go great, back and hammies were fatigued pretty good at this point only sustained 2:00/500m for first 10 min
Total Meters- 6981
Avg HRProbably about 168-169. took it every 3 min for following readings- 166, 170, 172, 169, 166, 169, 167, 169, 168, 174 (last 60 sec @ 2:00/500m)
Peak HR 174 at the end
Avg Pace- 2:08/500m
**PR 5k is 19:30ish. Couldn't sustain that today.
A. Air Squat - 5-6 reps; RAN
B. Shrimp Squat - 5-6 reps ea leg; RAN
C. Pistol; 5-6 reps ea leg; RAN
D. E. Unloaded Good Morning - 5-6 reps; RAN
E. Sorensen Hold - AMSAP; RAN
*film each of A-D from the side @ hip height, email to me
+
AD/AB - 3 x 10sec @ 100% effort; rest 3min (establish maximal wattage)
*record peak wattage for each trial
Rest 5min
+
AD/AB - 5min for max cals
*record average HR, average wattage, total cals, total distance
A-D done
E. 2 minutes barely, felt in mostly in low back and hammies.
AB Sprints- Wattage- 1141, 1242, 1278
5 min Air Bike-
Cal- 67
Avg HR- 167
Avg Wattage- 308
Distance- 1.9
RPM- 61
May-29
A. Seated Neck Retractions - 3 x 20-25; RAN
B. Side-lying T-spine Rotations - 3 x 20 ea side; RAN
C. T-spine Peanut Crunches - 3 x 2-3 ea joint segment; RAN
D. Band Assisted Natural Knee Extensions - 3 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)
E1. Banded Neutral Grip "V" - 3 x 15; RAN
E2. Banded Neutral Grip "W" - 3 x 15; RAN
E3. Banded Supinated Grip Single-arm External Rotations - 3 x 15; RAN
E4. Scap Push-ups - 3 x 15; RAN
*film E1-4 from back w/ camera @ hip height, email to me
Completed all. Everything felt good. Lying on left shoulder opening up to the right was tighter on Side-Lying T-spine rotations.
Knee extensions felt good, didn't use band.
V's felt good and even on each side
W's a little weaker on L side
Ext Rotation a little weaker and a little limited in ROM on L side compared to R
Scap Push Ups felt fine.
May-30
A. Wtd Vest GHD Hip Exetnsions - 4 x 12-15; rest 2min
B1. Reverse Hyper @4020 - 4 x 12-15; rest 60sec
B2. Lying V-up - 4 x 15-20; rest 60sec (no specific tempo, but maintain slow-controlled cadence)
C. GH Raise - 3 x 8-10; rest 2min (use assistance as needed)
+
Row - 30min for max distance
*record average HR, peak HR, average /500m pace, total distance
A. Done, 15 reps/ w/ 20# vest
B. done 12 reps w/ 20# on RH. This was really tough
B2. V-Ups, 15/set not good at these at all
GH Raises, no weight added and no real tempo.
Row didn't go great, back and hammies were fatigued pretty good at this point only sustained 2:00/500m for first 10 min
Total Meters- 6981
Avg HRProbably about 168-169. took it every 3 min for following readings- 166, 170, 172, 169, 166, 169, 167, 169, 168, 174 (last 60 sec @ 2:00/500m)
Peak HR 174 at the end
Avg Pace- 2:08/500m
**PR 5k is 19:30ish. Couldn't sustain that today.
Saturday, May 23, 2015
Wednesday
A. Build to a Moderate 5 Sumo Dead Lift @ 40X0
+
3 sets @ high effort
15 Wall Ball, 20#
Row 500m
rest 2 min b/w sets
+
3 sets @ high effort
10 Alt DB Snatch, 75#
Run 400m
rest 2 min b/w sets
Friday
90 min AMRAP
1300m
200m Farmer's Carry, 70#
15 Wall Walks
42 Double Unders
4 + Row + Carry + 7 WW's
went to slow on the WW's on first 2 rounds. Farmer's Carry killed me. Broke 4x on the first round and only got worse
Forearms are pretty sore today (saturday)
Saturday
A.M.
A1. Hang Kneeling Single Arm Press @ 30X3, 5 reps x 3, rest as needed
A2. 3 Point DB Row @ 30X3, 8 reps x 3, rest as needed
B1. Incline SA Bench Press @ 33X1, 8 reps x 5, rest as needed
B2. Chin Over Bar Hold w/ L-Sit, 15 sec x 5, rest as needed
C1. Split Jerk Banded Press, 8/arm x 3, rest as needed
C2. Lying DB reverse Fly's, 8 x 3, rest as needed
A1. 45# DB (L side harder for strength, R side harder for lockout b/c of flexibility)
A2. 45# DB (R side harder)
B1. 45# DB
B2. Done felt pretty good
C1. Done
C2. 8# DB's
P.M.
A. Kang Squat, 5 reps x 3, rest as needed
B. Pause Good Mornings w/ 5 sec pause at bottom, 3 reps x 3, rest as needed
+
Gymnastics and movement play video'd below
A. 135, 165, 185
B. 135#
A. Build to a Moderate 5 Sumo Dead Lift @ 40X0
+
3 sets @ high effort
15 Wall Ball, 20#
Row 500m
rest 2 min b/w sets
+
3 sets @ high effort
10 Alt DB Snatch, 75#
Run 400m
rest 2 min b/w sets
Friday
90 min AMRAP
1300m
200m Farmer's Carry, 70#
15 Wall Walks
42 Double Unders
4 + Row + Carry + 7 WW's
went to slow on the WW's on first 2 rounds. Farmer's Carry killed me. Broke 4x on the first round and only got worse
Forearms are pretty sore today (saturday)
Saturday
A.M.
A1. Hang Kneeling Single Arm Press @ 30X3, 5 reps x 3, rest as needed
A2. 3 Point DB Row @ 30X3, 8 reps x 3, rest as needed
B1. Incline SA Bench Press @ 33X1, 8 reps x 5, rest as needed
B2. Chin Over Bar Hold w/ L-Sit, 15 sec x 5, rest as needed
C1. Split Jerk Banded Press, 8/arm x 3, rest as needed
C2. Lying DB reverse Fly's, 8 x 3, rest as needed
A1. 45# DB (L side harder for strength, R side harder for lockout b/c of flexibility)
A2. 45# DB (R side harder)
B1. 45# DB
B2. Done felt pretty good
C1. Done
C2. 8# DB's
P.M.
A. Kang Squat, 5 reps x 3, rest as needed
B. Pause Good Mornings w/ 5 sec pause at bottom, 3 reps x 3, rest as needed
+
Gymnastics and movement play video'd below
A. 135, 165, 185
B. 135#
Tuesday, May 19, 2015
W1P1-healing
Monday
A1. Back Squat @ 20X1, 5, 3, 1, 5, 10 reps
A2. Inverted to Tuck Front Lever Hold, 5 sec x 2 reps x 5 sets
B. Reverse Lunge off 5" block, 10/leg x 3, rest 1-2 min
C1. Swiss Ball Hamstring Curls, 10 reps x 3, rest as needed
C2. Swiss Ball V-Ups, 10 reps x 3, rest as needed
A1. 275, 335, 355, 325, 275
A2. Done, left side felt pretty good, not 100%
B. all at 135#, legs were pretty smoked from squats I guess
C1&2. Done
A1. Back Squat @ 20X1, 5, 3, 1, 5, 10 reps
A2. Inverted to Tuck Front Lever Hold, 5 sec x 2 reps x 5 sets
B. Reverse Lunge off 5" block, 10/leg x 3, rest 1-2 min
C1. Swiss Ball Hamstring Curls, 10 reps x 3, rest as needed
C2. Swiss Ball V-Ups, 10 reps x 3, rest as needed
A1. 275, 335, 355, 325, 275
A2. Done, left side felt pretty good, not 100%
B. all at 135#, legs were pretty smoked from squats I guess
C1&2. Done
Monday, May 11, 2015
May 11, 2015
Monday
A. Front Squat w/ 4 sec pause at bottom and 10 sec at top, 1RM
B. Sumo Dead Lift @ 4111, 5 reps build to moderate
C. GH Raises to parallel, @ 4020, 6-8 reps x 3
D. Elevated Back Extension @ 2012, 20 reps x 3
A. 295#, then drop set of 225 for 3 reps at tempo
B. built to 275, still conservative on shoulder
C. No weight
D. 20#, good glute burn
A. Front Squat w/ 4 sec pause at bottom and 10 sec at top, 1RM
B. Sumo Dead Lift @ 4111, 5 reps build to moderate
C. GH Raises to parallel, @ 4020, 6-8 reps x 3
D. Elevated Back Extension @ 2012, 20 reps x 3
A. 295#, then drop set of 225 for 3 reps at tempo
B. built to 275, still conservative on shoulder
C. No weight
D. 20#, good glute burn
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