Sunday, August 28, 2016

Time to Assess the Not Much - 20160828

I've been doing, but not logging, some work - kinda every other day, and mostly BW stuff, quick and dirty. Nothing to write (home) about. So I haven't been. Did some lunges and air squats yesterday, and today I'm sore. So yeah, not writing about how little I'm doing and how low my tolerance is.

Today was some basic shoulder ROM HT.

4 rounds, HT timer
Meadows row, alternated, one per round x10
Dynamic push up x6/6
14 mins.

4 rounds, HT timer
Bent over row x10 @ 1233
OH press x7ish @ 123#
7 min.

For the final quarter of the year, I'm going with a really simple set up:

1. Heavy squatting and isolateral stepping - 2 and 2x/week
     Breaks down as: Oly Squat/BB Step up/Front Squat/LSD step thoughs (w/ assistance)
2. HT and explosive hinging - 3x/week
     Break down: Hpull/Hpull iso/Vpress; Hpull/Vpull/Vpush; Vpull/Hpush/Vpress
3. MA and conditioning - 2x/week
     Mostly Hill sprints and bag work, you know the drill.
Prioritized in that order. ... yes, that looks like it's 9 sessions a week, but I'm treating it like 9 blocks a week. So I may be only sessioning 4x/week (that's minimum possible, I know, 3x/week looks like it's in range, and I might just do that if I cycle the squatting/stepping down one notch). 
I will be doing IF and, until Boots on the Ground is complete, walking easy in the AMs.

Don't know if I'm going to be religious about logging here. Some of this is going to feel like it's not work-worthy-of-mentioning, still. Stay tuned. I'm logging, but it's all the deep spiritual stuff that people really don't want to hear about, so that's getting my reflective attention, elsewhere.

Wednesday, August 24, 2016

Painful Squats n' Circuit - 20160824

4 ugly rounds, ST timer
Oly Squat x3/4/3 - intense left knee pain/4 @ 205#
8 mins.

4 rounds, HT timer
Meadows row, alternated on rounds x12/10
KB swing x12 @ 53#

Ring Row x10ish
OH press x whatever @ 123#
20 min.

Was going to squat from 3 up to whatever, like 9? But that third set was agony. Got to stabilize, mobilize, then strengthenize. Back to the drawing board - which is, pretty much, what I'm going to be doing after a 3 week layoff.

Thursday, August 04, 2016

Press HT - 20160804

6/5 rounds, HT timer
Meadows Row x 15/12/10 (singles, alternating for 3 each)
OH Press x8-7 @ 133#
13 mins.

4/3 rounds, HT timer
Ez-out/in curl x8s
Ring Dip x8
8 min.

Just staying loose. Too tired to go hard, but going hard on press isn't really work.

6.5 + 2 hours - 2130/0400. 21 minutes total, PE: 6. 36 hours.

Wednesday, August 03, 2016

Squat Pyramid - 20160803

Buy in
4/3 rounds, no timer
Hip Thruster x14+ out/in

Adductors x12ish, doubled grey band
9 mins.

- 1 min -

Main
Oly Squat - AtG, SB timer
205# x10/215 x8/225 x6/235 x4/245 x2/lsf 205 x8
15 mins.

- 1 min -

5/4 rounds, loose 1 min RI
RDL, 163# x10/183 x8////
Standing Calf single/double 12+12 @ DB+35# belt
19 mins.

Still kinda recovering from Yosemite Falls, 4th day after. Except for the Bako heat, this one felt good though. I like the pyramid down, 30+8 rep count with decent weight, all good form.

6.5 hours - 2100/0330. 47 minutes total, PE: 8. 24 hours.