10/16

sleep 10-6:30 (8.5hrs)

P. wrist stretching protocol – 4 stretches
A. PC; build to a TnG 14RM
155×14
B. CGBP @30X1; 4-6 reps x 3 sets
165#x6, 185×6, 190×5
C1. pron DL @31X0; 10-12×2
255#x12, 275×12 – CGDL without straps
C2. Strict hspu; amrap(-1) x 2 sets
12 reps, 10 reps
+
3 sets – record times, short, and post breathing:
20 HR pushups
35, 37, 45 sec – 4.5, 5, 5 breaths, not short, but last set tough
rest 90 sec
20 KBS 1.5pd
40 sec – 5 breaths each
rest 90 sec
+
15 min AB MAP10

10/15

sleep 10-6:45 (8.75hrs)

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 10RM
155# – these felt good, along with the FS
B1. FS @20X1; 8-10×2
185#x10, 205×10
B2. SDLHP @31X0; 6-8×2
135#x8, 155×6
C. db bent over row @31X0; 10-12×2
60#x12/arm, 65×12
+
35 sec row hard
rest 4:25
x4
186m, 193, 194, 196 – rowing really felt powerful today
+
15 min AB MAP10

10/14

sleep 10:15-6:30 (8.25hrs)

Off Training

10/13

sleep 10:15-6:15 (8hrs)

P. wrist stretching protocol – 4 stretches
P1. kneeling wrist pushup; 5 reps x 2 sets; rest 30 sec
best these have ever felt
P2. first knuckle pushup; 5 reps x 2 sets; rest 30 sec
these are coming along nicely
P1. HS hold – anterior facing wall; 20-30 sec x 2 sets
P2. hip flexor activations; 10 reps x 2 sets
better!
A. deficit hspu; 3-4×3; inc depth per set
all sets 4 reps – first set same as last week’s reps, second set 10# bumper on top of the two 45#’s instead of 25# bumper, last set just the two hi-temp 45’s plus thick pad – ended up being 8.4cm last set – 3.3″
B. SL RDL @21X1; 8-10×2
135#x10, 145×10/leg
C. BTN Press @21X1; 8-10×3
95#x10, 100×10, 102.5×9
+
3 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 – 4.5 breaths in 2:04, 22.5#/h – 5 breaths in 2:03, third set same as second set
+
12 min AB MAP10

10/12

sleep 11:15-7 (7.75hrs)

P. wrist stretches
P1. kneeling wrist pushup
P2. first knuckle pushup
P1. HS hold – anterior facing wall, high tension hollow
P2. seated hip flexes
A. BS @30X1; 8-10×3
155#x10, 205×10, 235×10
B. Active shoulder extension – bar in rack, calves on foam roller
5-8 sec holds x 4-5 sets
C. bar kipping reps
4-5 sets going dynamically from hollow to extension

10/11

sleep 10:45-7 (8.25hrs)

Off Training

10/10

sleep 10-6:30 (8.5hrs)

Freeman Technique Seminar
lots of dynamic thoracic movement and exposure to new exercises and drills, very sore in the hip flexors

10/9

sleep 10:15-7 (8.75hrs)

P. wrist stretching protocol – 4 stretches
A. PC; build to a TnG 12RM
155#
B. Clean Pulls x2 EMOM for 6 min – 225#
C. Strict ring dip; bwt x amrap(-1) for one set
175#x13 reps
+
15 min run MAP10
McDowell Sonoran Preserve

10/8

sleep 9:15-6:30 (9.25hrs)

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 10RM in 2-3 sets
135#x10
B1. FS @20X1; 10-12×2
165#x10, 185×10
B2. Supinated strict CTB CU @31X0; 8-12×2
175#x11, 175×10
C. db elbowing row @31X0; 10-12×2
50#x12, 55×12
+
30 sec row hard
rest 3:30
x4
hard efforts finishing around 1:28-1:29 pace
+
15 min AB MAP10
good cooldown

10/7

sleep 10:30-6:45 (8.25hrs)

Off Training