OH Press HT - 20160905

Buy in
4 rounds, HT timer
GtO x7ishes @113#
5 mins.

- 1 min -

5 rounds, HT timer
OH press for 5RM: 113#x5/133#x5/143#x5/145#x1/133#x5
Chins x5/4s
12 mins.

143# for 5. No comment.

3 rounds, HT timer
Meadows rows, alternating rounds x10/9 @66#
Ring dips x7ish
10 mins.

30 mins total.

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.

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.

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.

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.

Saving Some for Tomorrow - 20160706

Buy in
3 rounds, no timer
Meadows rows on landmine x12's @ 53#
OH press @ 113# x12/9/7/6
10 mins.

- 1 mins -

Main Set Triplet
4 rounds, HT timer
Ring dip x8+
Ring Row x max reps
Ez-out/in curl @93#
14 mins.

Did 6 sets of chins on the HT timer yesterday AM, this session should have been the PM, but I was pretty wrung out and just slept in the PM. I'll be fresher for it all tomorrow. 

In case you haven't noticed, looks like I'm doing an HT cycle, whether I want to or not. I do want to, BTW.

7 hours, 2200/0500. 26 minutes total. PE: 7.

PushPull - Power - MA - 20160619

4 rounds, no timer
Meadows Row x10
Ring Dip x7/8/9/10
11 mins.

4 rounds, no timer
GtO @ 133# x5ish
KB Swings x10
11 mins.

Plyo Box Step Thrus x5/6/7/8, no timer; 1 min RI

- 1.5 mins -

Tabata bag work
8 mins.

Just a loose work MA day. Power-endurance tank is tiny right now.

6.5 +1 hours - 2130/0400. 41 minutes total. PE: 7.

PushPull 2 and 2 - 20160524

Did 10 mins of chins yesterday, so kind of a push focus here today.

4 rounds, open timer w/ 45 sec RI
Meadows rows @ 46# x12's
Press x11-8 @ 113#
12 mins.

4 rounds, HT timer
Ring Dip x7+
KB swing @ 2pood x10-12
10 mins.

6 hours - 2230/0430. 23 minutes total. PE: 6.

Quick Push Pull - 20160428

4 rounds, no timer
Meadows Rows x12ish
Press/Push Press x7ish @ 133#

11 mins.

5/4 rounds, HT timer
Ez out curl x10
Ring Dip x7+

11 mins.

7 hours - 2100/0400. 23 minutes total. PE: 6.

Off Schedule - HT A - 20160304

4 rounds, loose timer
Meadows rows @ two tires#
Ring dips
12 mins.

4 rounds, HT timer
BTN press @ 88# x9/10/11/8
Ez Curl out x10
10 mins.

6 hours - 2230/0430. 22 minutes total. PE: 6. 72 hours.

STRHT A2.4 - Weighted Pull - 20160207

Ignition
4 rounds, no timer
Meadows rows x15 @ bar/10#/23#/46#
9 mins.

4 rounds, HT timer
Weighted V pull 3/3/3+ @ 20 (Actual: 3's-4's all)
Ring dip x8ish
11 mins.

4 rounds, HT timer
BtN Press @ 93# x10-8s
DB curl @ 33# x9+
10 mins.

None of this felt hard. Just logging the milage.

8.5 + .5 hours - 2300/0730. 32 minutes total. PE: 6.