4.30
6:50-7:30p
Worked late, no lunch. Just did a quick low effort.
Run 5 min. Distance 0.80 mile
15 Handstands from kneel
10 Rounds:
Dual KB C&P (28kg) 3 ..... Last 2 Rounds with (32kg)
Pull Up 3
Downward Dog stretch flow into handstand 10
Rotational Plank 1 min x 4
5 min swim
4.29
5:40-6:40p
Bodyweight work, deload of heavy bags
Run 10 min . Distance 1.40 mile
7 Pause Push Up to 1 Pull Up (holding 5 sec at top) x 10 round nonstop
Handstand from Pike Stance 10 / 15 / 12
Hand walkout into 1 Push Up (10) into 3 Push Ups (10) into 5 Push Ups (10)
Handstand...
my singles go around but doubles try to float more over the top. After28kg. All the practice and when weight gets heavy your form starts drifting from what got you there.
4.28
3:15- 4:15p
Run 5 x 1 min
Dual KB C&P (18kg) 5 x 10
Ring Inverted Shrugs 10 / 10 / 12
H2H KB C&P (28kg) 4ea / 5 ea / 6 ea
EMOM 5 min : 2 Bag on Shoulder (165) + 10 push up
Box Jump Over (24") 3 x 10
Bar C&P (95) 3 x 7
Ring Handstands (16") 4 x 30sec
Laydown / Get up 3 x 10...
4.27 Sat
3:15-4:15p
Bag Day
Bag Burpee Press (50) 3 x 10
Cossack Squats (50) 2 x 5 ea side
Box Jumps (40") 3 x 10
Bag on Shoulder (165) 5 / 5 / 5 / 5
(185) 2
(215) 3
(235) 5
(275) 2 --- got that bitch
Bag Over Yoke (185) 2 (215) 1 (235) 1
Bag OH Hold W/ Calf Raises (125) 3 x 5...
Crazy how you think you feel good at multiple weights until you get into one more suited for your use. Big things just fall down harder. Long way to Lightweight.
4.26
5:45-6:45p
Push Up to Box Jump (30) 3 x 10
Cable Front Raises (10) 3 x 15
GHD Situp 3 x 15
H2H KB C&P (22kg) 6 ea / 8 ea /...
4.25 Thurs
5:30-6:30p
Run 3 x 1 min
Box Jump Over (30") 10 / 10 (40") 5 , then flopped
Plank on Rings 3 x 1 min
Mace Swings (25#) 3 x 10
Dual KB Clean to Snatch (18kg) 3 x 5
Bag Shoulder Carry (185) 50ft x 3 Left & 3 Right
Hollow Rocks 25 / 30 / 30
Bag Bear Hug Carry (185) 50ft x 6...
4.24
5:30-6:45p
6lb Heavy Jump Rope 3 x 45 sec
Rings Pike Push Up (60") 10 / 10 / 5
Handstand on Rings > About 6 seconds before falling on ass and eating dirt
Tall Para Bars Swings 3 x 20
Squat (230) 5 / 5
Primal Squat into Handstand 3 x 10
Bag Suplex (80) 15 / 15 / 20
Dual Rope...
4.23
5:50-6:50p
Box Jump Over (24") 5 x 12
Decline Push Up (30") 5 x 8
Bag Shoulder (165) 3 x 3
Box Jump (40") 6 / 7 / 7
Bag Shoulder (215) 3 x 2
Box Jump (44") 3 x 5
Bag Shoulder (235) Hold 10 second x 3
Box Jump (48"') 3 x 5
DL to Shrug (225) 3 x 6
Handstand from 20" Box 7 / 7 /...
Get your moneys worth, should be BW going overhead by August and 225 by Christmas? Tell her to stick to her familiar snatch topic. Bench is over rated on Houston Alexander levels.
4.22
5:40-6:50p
EMOM 10 min:
10 Box Jump Over (24")
1 min Rotating Plank
Dual KB C&P to Snatch (18kg) 5 / 5 (28kg) 5
Toe Touch > Push up > Jump Back 3 x 15
Bag Over Shoulder (125) 3 x 6
Rings L-Sit into Muscle Up 5 fails / 5 fails
Rings Seated Muscle Up 5
Primal Squat into...
4.21
1:15-1:50
DiY Core melter
EMOM 10 min:
1 min run
35sec of gut wrench plank *** see below
Rings L-Sit to Pull Up 3 x 5
Band Pull Apart (Black) 3 x bunch
Cable Front Raises (10) 3 x 12
Ring Dips 10 / 10 / 7
Lay Down / Get Up 3 x 15
Wall Walks Feet in Rings 3 / 3 / 5
Handstand...
The pronation was a major detail. Palm down wasn't terrible but the more the hand turned up, the pain came with the bicep peaking. I'm sure you've tried every grip combination.
4.20 Saturday in the sun
12:40- 2 p
Clean & Press all the objects:
Bar (135) 5 (185) 2
Bag (125) 5 (150) 2
Keg (100) 5
KBs (32kg) 6
Training Bag (115) 5
Log (140) 3 (160) 3
Axle Bar (175) 7
Rings Swinging Ab Tucks 8 x 10
Box Leap Frog (44") 10 (48") 10 (50") 5 (60") 5
Doing a training vid...
Have accepted that it's probably some small distal tear that you can live with unless it's hindering progress and surgery is next. Just learned what hurts and don't do anymore lol.
4.19
5:50-6:50p
Pushup into Handstand 20 / 15 / 20
Laydown / Get Up 3 x 15
Crabwalks 3 x 50 ft
Training bag...
Hardest part of the cut is the mental warfare of people saying You look skinny, are you shrinking, you're smaller than you used to be, do you still workout?
Brought it here to keep up with your rehab status as well. You still able to knock these Ring Rows and Swiss Press isn't aggravating it? Not many realized how much the bicep kicked in during bench also, holding the weight when pushing back up.
4.18
5:40-6:25 p
Scapula Pull Up 3 x 25
Burpee Over (20") Box 3 x 10
Dual KB Snatch (18kg) 3 x 10
Hollow Rocks 25 / 25 / 30
OHP (135) 3 x 5
Box Leap Frog (44") 3 x 10
Rings Leg Raise to Inverted Hold 3 x 5
Box Jump (48") 3 (44") 3 / 5 / 5
Handstand Holds 3 x 1 min
Dual KB C&P...
This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
By continuing to use this site, you are consenting to our use of cookies.