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.

PullPush 444 HTstuff - 20160727

4 rounds, HT timer
Ring Row x max reps (10ish)
Ring dip x6-7s
10 mins.

4 rounds, 30 sec RI between exercises
Meadows rows, x8/10/// @ 56#
OH Press x10-8 @ 113#
10 mins.

4 rounds, HT timer
Plyo push ups x5-6 doubles
4x87 Ez-in curl
10 min.

7 hours - 2230/0530. 32 minutes total, PE: 6. 24 hours.

PullPush Antagonists in Da Heet - 20160720

Death by Chins

6 rounds + 2 ... didn't really sell out - didn't want to tear, and this is just a buy in today (I say that because I couldn't do anymore after 6, bleh). Taking it a little easy today; it's only 92 out, but still, draining me.

7 mins.

4/3 rounds, HT timer

Ring Row x max reps (10ish, still, ever)

Ring dip x6-7s

8 mins.

3 rounds, 1 min RI

Meadows rows, x10/11/12 @ 56#

Plyo push ups x5-6 doubles

7 mins.

Cash out, HT timer 

4x7 Ez-out curl

5 min.

... last two PMs have been occupied with events. Didn't need a 3 days off, but life is what it is. Schedule is still loose, training is still by feel, and I'm not too worried about pounding some square peg of schedule into the organic round hole of my time just now.

6.5 hours - 2130/0400. 28 minutes total, PE: 7. 72 hours.

SB - Pendlays - Sept 24

3 rounds, HT timer
Ab Wheel rollouts x10
easy GtO @ 95# x10

5 rounds, HT timer
Pendlay 5x5 @ 165 x6-5's
Dynamic Push ups on blocks x10's
Hammer curl x10+ @ 33's

I wasn't really hitting my reps last time I did these at 165#. Recycled and nailed 'em this time.

8 hours - 2130/0600. 27 minutes total. PE: 6.

SB - HPush/HPull - Sept 6

This is out of sequence - took yesterday off to head up to Fishstock and chill in Kernville with Hope. Plus, I just couldn't get going in the morning yesterday. Gotta admit, squatting for reps on Friday PM burned me down.

HPush for 5RM today just turned into dynamic push ups onto the wide 45's. No bench, no bench press.

5 rounds, HT timer 
Ring row max reps in .30
Dynamic push ups 5-6 doubles
Hammer curl 10+ @ 30#
22 mins.

Tabata bag work
...throwing combinations and straight kicks.
8 mins.

8 hours - 2200/0600. 30 minutes total. PE: 7.