10/26

11:30-7:45 (8.25hrs)

P. wrist stretches, hip and thoracic flow, hip flexor work
A1. BS @30X1; 6-8×3
225#x8, 255×8, 275×8
A2. MU; amrap(-1) x 3 sets
5,6,5 – longer strap rings, generally don’t feel as good with the kip on these
B. db elbowing row @31X0; 7-9×2
60#x9, 65×9
+
40 sec row hard
rest 4:20
x3-4
just one set – felt fatigued and short on time – sleep hasn’t been great, getting to bed too late

10/25

sleep 11-7:15 (8.25hrs)

Off Training

10/24

sleep 10:30-7 (8.5hrs)

A. SS; build to a TnG 10RM
B1. Strict Rope CU – 0.5 hand widths; 6-8 reps x 3 sets/hand
B2. wtd pistol @30X1; 12-15 x 2
C. butterfly CTB CU; 2-4 reps every 45 sec for 8-12 sets
D. SA FW; 80-100m x 2 sets/side
+
40 sec row hard
rest 4:20
x4

10/23

sleep 10:30-7 (8.5hrs)

P. wrist stretching protocol – 4 stretches
A. PC; build to a TnG 10RM
185#
B. CGBP @30X1; 3-5 reps x 4 sets
175#x5, 185×5, 190×5, 190×5 – last sets very tough!
C1. Strict hspu; amrap(-1) x 3 sets
12 reps all 3 setes
C2. pron DL w/straps @31X0; 12-14×2
275#x14, 295×14
+
3 sets – record times, short, and post breathing:
16 PS 65#
rest 90 sec
20 HR pushups
rest 90 sec
16 reps PS first set with 5 breaths, 18 reps with 5 breaths, then 20 reps last set with 6 breaths – too much
35, 37, 47 for HRPU with 5 breaths
+
15 min AB MAP10

10/22

sleep 10:45-6:30 (7.75hrs)

P. wrist stretching protocol – 4 stretches
P1. kneeling wrist walk; 5 reps x 2 sets; rest 30 sec
P2. first knuckle walk; 5 reps x 2 sets; rest 30 sec
A. SC; build to a TnG 9RM
165#x9
B1. FS @20X1; 6-8×3
185#x8, 205×8, 225×8
B2. SDLHP @31X0; 5-7×2
135#x7, 145×7
C. db bent over row @31X0; 8-10×2
didn’t do
+
45 sec row hard
rest 4:45
x3-4
just 2 sets – 246m and 245m – was running low on time for a meeting
+
15 min AB MAP10
didn’t do

10/21

sleep 10:30-6:30 (8hrs)

Off Training

10/20

sleep 10:30-6:30 (8hrs)

P. wrist stretching protocol – 4 stretches
A. deficit hspu; 2-3×3; inc depth per set
felt solid – 3 reps per set ending at 11.2cm deficit for 3 – 4.4 inches – was measuring this incorrectly before
B1. BTN Press @21X1; 7-9×2
95#x9, 105×9
B2. SL RDL @21X1; 12-14×1
135#x14 per leg
+
4 sets of 2 rounds:
10 DB bent over row
10 DB suitcase DL
10 DB PP
10 DB FR WL
rest 90 sec
20#/h for 4 breaths, 22.5 for 4 breaths, 25 for 5 breaths, 25#/h for 5 breaths
+
heavy contralateral carry
145# SA FW with 70# SA OH Carry once for each side.. very tough!
+
12 min AB MAP10

10/19

sleep 11-7:30 (8.5hrs)

A1. BS @30X1; 7-9×3
225#x9, 245×9, 255×9
A2. MU; amrap(-1) x 2 sets
7 reps x 2 sets
B. db elbowing row @31X0; 8-10×2-3
55#x10, 60×10
+
40 sec row hard
rest 4:20
x3
didn’t do

10/18

sleep 11:15-7:15 (8hrs)

Off Training

10/17

sleep 11:15-7:30 (8.25hrs)

Off Training