Squat & Assistance, Bag Work - 20160625

5/4 rounds, no timer
RDL x10 @ 133/x10 @ 163#////
Hip Thruster x12+ @ 2 strong bands
13 mins.

- 1.5 mins -

5 rounds, ST timer in .45 on 3.00
Oly Squat @ 135 x8/205 x6/7/8/9
17 mins.

MA Bag Work, tabata timer

Simple kicks - singles

7 mins.

July will commence a simple structured program; I'm foreseeing straightforward STR movement with a power component, then conditioning/MA ability work until I start to show some powerendurance and some shine instead of rust. Kicks today were slow and sloppy.

7.5 hours, 2130/0445. 40 loose minutes total. PE: 7. 225/12.

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.

SB - PullPushPalooza - Sept 20

5 rounds, HT timer

Ring Row x10/max reps

Ring Dip x10

Chins x3-4

GtO x3-5 @ 135#

Ez-in x10-8 @ 93#

... took a minute blow in the middle of everything just to keep it together.

33 mins.

- 3 mins -

Tabata bag work

6 mins.

8.5 hours - 2230/0700. 43 minutes total. PE: 9.

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.

CFFB - DB Conditioning and Bag Work - Oct 5

Conditioning

Complete as many cycles of the following in 15 minutes of:
Each cycle consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
switch hands without setting the DB down….
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
Go as heavy as possible. Do not drop the DB or set it down during the cycle. If weight is dropped during the cycle, count a drop and perform an equal amount of burpees as a penalty after the 15 minutes is up.

Post weight used, cycles completed and drops to comments.

Only had the one DB to work with, 31# was a pretty spot-on weight to work with today. No count (solo), but could have counted by doing 4 rounds, then switching facings - for a full circle equalling 16. Next time. Part of the difficulty is holding a DB for 15 mins straight.

- 3 mins - 

Tabata punching work - 15 secs on, 15 secs off
8 mins.

9 hours - 2230/0730. 26 minutes total. PE: 9. 48 hours.

Bonus Day Pulling and Bag Work - July 5

4 rounds, HT timer
FtB, max reps
KB singles x12
10 mins.

4 rounds, HT timer
Pull ups, strict to kip, max reps
Overhead press @ 105 x14/12/10//
12 mins.

4 rounds, HT timer
Ring Row x10
Ez in/out curl
11 mins.

3 min RI, then

Tabata bag work
Simple combos and kicks.
12 mins.

6 hours - 000/0600. 45 minutes total. PE: 8. 24 hours.
P146g/C56/F102 : 34/13/53%, 1753 total cal, 1265 net 

Week average:
P255g/C127/F143 : 36/18/46%
 

Bonus Day Bag Work n' Circuit - May 4

Some crisp kicking to start off with Kdawg. Everything feels good.
10 mins. 

Then, movement circuit with L
4 rounds on the HT timer 
KB swings @ 70
Ring Row
Air Squat/Squat jumps ... 5th one for fun here
16 mins.

7.5 hours - 2130/0500. 26 minutes total. PE: 7. 24 hours.
P284g/C162/F51 : 51/29/21%, 2239 total cal, 1972 net - bleh

Week average:
P255g/C147/F181 : 32/18/50% - just a few points shy of where we want to be.

Nearly Nuthin' Bonus Day - Apr 8

First hot day of the year, so, of course, an outdoor session in the BBQ smoke. I'm ready for anything now.

Tabata Bag Work - just a bunch of wing chunny knee presses/straight blasts, Thai roundhouses and stop kicks.
13 mins.

PM late - simple stretching.

8 hours - 2200/0600. 13 minutes total. PE: 7. 24 hours.
P252g/C277/F90 : 34/38/28%, 2945 total cal, 2825 net

Bonus Day Bag Work - Mar 23

Futzing around under compulsion. If I take a day off, I might implode.

4 rounds, in .30 on 1.13
Kb Swings @ #70, no count
Press @ 115, 10-6
Ring row, x10s
15 mins.

Punching with Kon, then Tabata count combinations and stop kicks.
15 mins.

8 hours - 2230/0630. 30 minutes total, PE: 7. 24 hours.
P218g/C109/F171 : 31/15/54%, 2900 total cal, 2593 net

Average for the week:
P271g/C124/F143 : 38/17/45% - same story as last week; a touch high on carbs, but making progress, and not turning into a wet noodle during C week. As long as I have a long steady state day, it's going to be hard to stay under a 100 gram average. I'll take that real world tradeoff instead of the arbitrary number.

Bonus Day - Mar 9

Been meaning to have one of these sessions for a while now. Out of town, allergens waiting to pounce in the backyard, shite happening. Today's the day.

4 rounds, in .30 on 1.13
Pull ups - 7's-ish
Kb swings x10ish @ 70#
Overhead squat @ 95# ... 7ish
15 mins.

2 mins rest, then

Tabata bag work
Straight kicking felt good today.
13 mins.

8.5 hours - 2200/0630. 28 minutes total, PE: 8. 24 hours.
P267g/C71/F130 : 42/11/46%, 3282 total cal, 2975 net - win to end the week

Last week's average:
P257g/C202/F133 : 34/27/39% 
Right where I hoped to be for a refeed week - double the carbs (right at lean bw). And I felt the way I envisioned I'd feel - a little bloated and blobby all carb'ed to the gills. Up a pound, down a percent this week.
Finishing up cycle 2b weeks this week, going to move like a strong and svelte supple leopard. 
< fingers crossed >

Bonus Day Bag Work - Jan 5

4x 15 KB Swing @ 53#
... in .30 on 1.13
5 mins.

Tabata Bag Work
29 rounds, says the timer. Southpaw everything felt more natural than righty.
14 mins.

9 - 1 hours - 2300/0800. 19 minutes total, PE: 7. 48 hours.
P218g/C96/F109 : 39/17/44%, 2222 total cal, 1841 net - win

Vpush Bonus Day - Oct 27

4 rounds, in .30 on 1.14 
Press x10-6 @ 133
KB swings x15ish @ 2 pood
Max reps Ring dips (10-6)
... one more Press and swing
18 mins.

Tabata Bag work
14 rounds, 4 rounds of hipshots
7 mins.

7 hours - 0100/0800. 25 minutes total, PE: 7. 48 hours.

EXP (15) Hinge - Apr 13

4 rounds, on the HT timer
Hang power clean @120# x10///8
KB swing x10 @ 2 pood
Curl @ 80# - narrow 2x10, wide 2x7
19 mins.

Tabata bag work
20 rounds, 14 punching/6 kicking.
10 mins.

8 sessions this week, most of them were hi-intensity. A hard week, but a good one.

9.5 hours - 2200/0630. 29 minutes total, PE: 8. 18 hours.

Bonus Day - Nov 3

4 rounds in .30 on 1.15
2 pood KB swings x10
max rep strict chins, semi narrow grip (x4's, mostly)
10 mins.

Tabata Bag work
7 mins.

Assistance:
...narrow grip curls 4x10... part of this experiment with chins.
4 mins

8 +2 hours - 2330/0730. 24 hours. 22 minutes, PE: 7.

Ca - Vert Pulls, KB + Tabata MA - Oct 29

16 rounds in .30 on 1.15
Pulls x10-8 (8 rounds)
Single-hand KB swings x11 w/ 1.5 pood (alternating, 4 rds each)
20 mins.

One round of chins and two-handed swings, for good measure.

Tabata Bag work, punching mostly.
7 + 3 mins.

A trip around the 400m block with Maylow to test the left achilles and the dog. Short-striding didn't help, the achilles isn't happy.

10 hours, 2200-0800/18 hours. 33 mins total, PE: 9.
32/40/28%, 278C-191P. 2870 cal.

Dice Deals - Hip n' Hinge - Oct 15

15 rounds Dice rolls:
15x KB swings (3 sets)
8x 120# deep back squats (6 sets)
4x 120# squat cleans (6 sets)
in .30 on 1.15
19 mins.

Tabata Bag work:
12 mins.

One-arm KB swings
6x10 (3 sets per arm) in .30 on 1.15
7 mins.

Bag work was the shizzle today. Gonna have to do that more frequently.

9 - 1 + 2 hours, 2200-0700 /24 hours. 39 mins total, PE: 9. 210/13.
31/24/44%, 131C-241P. 2597 cal.

Cl - Tabata Bag Work & The Chief - Oct 7

Couldn't decide between Tabata and the Chief, so we did both. 2 rounds of each left/right palm strikes, right/left, left kick, right kick - the fastest 4 minutes in sports. Left kicks feel a lot stronger than rights, go figure.

Last time I did the Chief, was fighting for 4 rounds per round, this time I got 5's the first two rounds and 4's the last three (I'm pretty sure. I could really use a counter/timer). Still, that dawg is a gasser.

9 - 3 hours/36 hours. PE: 8. 218/12.