Hey party people!
Have you ever seen Homeland? I am somewhat addicted to the show. I do not know why but I know I have a problem when I pass on my normal morning ESPN for this show...
Anyway.
Monday
1. smr+mobility
2. 40' steady state
3. (did a workout w/ other trainers, went about 75% effort; their idea)
5 rounds for time: 3 rope climb, 6 snatch @ 135, 9 front squat @ 135
Tuesday
1. smr+mobility
2. 10' row
3. 15x 30/90's. Starting at 150m per/30'', build every 30'' interval, 1 more meter than the last. 90'' active rest period (less hard). Started at 150m, ended up at 172m
4. 10' row
5. 4x AMAP strict HSPU+kipping HSPU+ring dip, 2' rest between
6. 3x 60/90s, seated DB press @ 40#.
Wednesday
1. smr+mobility
2. 3 RNFT: 400m run, 10 kb swing (focus on hamstring glut recruitment), 8-4-2(pull up/c2b/bar mu), 10 band pull apart
3. front squat 8@40%, 3@65%, 5@75%, 3@85%, 2x1@95%, 3@85%, 5@75%
5. EMOM for 10': 5 DL@315 + 1 rope climb
6. 3' rest
7. EMOM for 10': 40m farmer carry @ 88#, 5 burpee box jump
Tomorrow will be an active recovery day.
Hope all is well with you.
Wednesday, October 23, 2013
Monday, October 21, 2013
3 weeks in.
I have been in LA for 3 weeks now and am excited to see where it goes. New things always come with a bit of stress and uncertainty but I am fortunate to have some good souls in my life.
Relationships are a huge glimpse into ones life. Who you surround yourself with is a huge indicator to what type of a person you are. It's all too easy to fake what type of being you are to the sheep public but to those of 'us' who understand that demeanor, it is a facade; the true indicator to whom one is, the people that they surround themselves with. Again I am fortunate for the growth I hope to have here in LA.
Training is non-exisent. My sleep has been spotty again, and have accepted that there needs to be an extra-cirricular activity. Sleepy shitty, work in gym, workout in gym, work in gym, go home and program/email/think/write for gym. An activity outside of the gym needs to happen. I am looking for some advice on what this might be. I came up with 3 things:
1) rock climbing
2) join a beer club who likes to nerd out on IPA's like me
3) play rugby again
Playing rugby again would be dangerous for two things. It is somewhat of a beer club, typically shitty beer, but beer nonetheless, but also because your face gets smashed everyday Tuesday/Thursday/Saturday. I am excited to get back on the pitch and love the community that it brings. I only hope to look as pretty after as I do now : )
Since I am still feeling some low energy and effects of stress. I am limiting my lifting and power-endurance stuff and focusing on some LSD stuff, recovery movement/gymnastics. I also am taking the time to work on some weaknesses (hamstring/glut recruitment, gymnastics, and aerobic capacity)
Hope you are all well.
The only muscle worth training sits inside your skull.
PS.
I am sad to see Jim Leyland go.
Relationships are a huge glimpse into ones life. Who you surround yourself with is a huge indicator to what type of a person you are. It's all too easy to fake what type of being you are to the sheep public but to those of 'us' who understand that demeanor, it is a facade; the true indicator to whom one is, the people that they surround themselves with. Again I am fortunate for the growth I hope to have here in LA.
Training is non-exisent. My sleep has been spotty again, and have accepted that there needs to be an extra-cirricular activity. Sleepy shitty, work in gym, workout in gym, work in gym, go home and program/email/think/write for gym. An activity outside of the gym needs to happen. I am looking for some advice on what this might be. I came up with 3 things:
1) rock climbing
2) join a beer club who likes to nerd out on IPA's like me
3) play rugby again
Playing rugby again would be dangerous for two things. It is somewhat of a beer club, typically shitty beer, but beer nonetheless, but also because your face gets smashed everyday Tuesday/Thursday/Saturday. I am excited to get back on the pitch and love the community that it brings. I only hope to look as pretty after as I do now : )
Since I am still feeling some low energy and effects of stress. I am limiting my lifting and power-endurance stuff and focusing on some LSD stuff, recovery movement/gymnastics. I also am taking the time to work on some weaknesses (hamstring/glut recruitment, gymnastics, and aerobic capacity)
Hope you are all well.
The only muscle worth training sits inside your skull.
PS.
I am sad to see Jim Leyland go.
Wednesday, October 2, 2013
half way through week 1, recovery day tomorrow!
Guys/Gals,
It is Wednesday and I am pumped for the week to be almost done. I have one more thing to do tonight, watching an apprentice (who I think just got done with the apprenticeship) teach an intro class. The major movement being taught is the Snatch....here we go! I am for sure fried; no tv or internet has made for some interesting down time (don't really have any anyways). If anyone out there is 100% efficient in installing an air conditioner which the exhaust goes through the window I would appreciate some help (I think I figured it out but do not think it's right)
Monday was an interesting start to the week. An extremely cluttered house does not sit will with me, and after going to bed at 145am, not sleeping well cause Alaide kicks!!! :), trying to get the week started with what we need and what we need to do, some construction on the house and accomplishing nothing, going to work, meeting people and kissing the babies, paperwork, closing the gym up only to come home to being locked out! Some miscommunication on our part led to the key being inside...when no one was home! Sleep schedule off, eating schedule off however I did eat 2 meals on Tuesday instead of 1 on Monday, currently I am eating my 2nd and will eat a 3rd when I get home around 9...so getting back into it.
Yesterday in the AM I completed a 60' steady state effort at about 60%MHR
in PM I completed a EMOM for 12', odd minutes were 5 muscle up, even were 10 walking OH lunge w/ 115.
Today
1. cardio + mobility
2. 3x3 tgu/SLRDL
3. take 12-14' to get a couple sets at 75-80%, 5power snatch + 1 snatch balance
4. IWT:
a)
800m run
8 TnG Snatch @ 75-80% from above
3' rest, x3
b)
2' of burpee box jump (shoot for 25)
7 TnG DL @ 65-70%
3' rest, x3
c)
8 deficit HSPU on pipes
8 strict pull ups
x4, not for time
CHEERS!
It is Wednesday and I am pumped for the week to be almost done. I have one more thing to do tonight, watching an apprentice (who I think just got done with the apprenticeship) teach an intro class. The major movement being taught is the Snatch....here we go! I am for sure fried; no tv or internet has made for some interesting down time (don't really have any anyways). If anyone out there is 100% efficient in installing an air conditioner which the exhaust goes through the window I would appreciate some help (I think I figured it out but do not think it's right)
Monday was an interesting start to the week. An extremely cluttered house does not sit will with me, and after going to bed at 145am, not sleeping well cause Alaide kicks!!! :), trying to get the week started with what we need and what we need to do, some construction on the house and accomplishing nothing, going to work, meeting people and kissing the babies, paperwork, closing the gym up only to come home to being locked out! Some miscommunication on our part led to the key being inside...when no one was home! Sleep schedule off, eating schedule off however I did eat 2 meals on Tuesday instead of 1 on Monday, currently I am eating my 2nd and will eat a 3rd when I get home around 9...so getting back into it.
Yesterday in the AM I completed a 60' steady state effort at about 60%MHR
in PM I completed a EMOM for 12', odd minutes were 5 muscle up, even were 10 walking OH lunge w/ 115.
Today
1. cardio + mobility
2. 3x3 tgu/SLRDL
3. take 12-14' to get a couple sets at 75-80%, 5power snatch + 1 snatch balance
4. IWT:
a)
800m run
8 TnG Snatch @ 75-80% from above
3' rest, x3
b)
2' of burpee box jump (shoot for 25)
7 TnG DL @ 65-70%
3' rest, x3
c)
8 deficit HSPU on pipes
8 strict pull ups
x4, not for time
CHEERS!
Tuesday, October 1, 2013
Moving day+Monday
We moved all day yesterday (Sunday)! My friend Kenny saved us. He works for a company that has a truck and not only did he let us borrow the truck, he drove and helped move us to LA; huge props to him.
With moving, getting going at the gym, yesterday I squeezed in a lifting session.
1. cardio + mobility
2. 3 RNFT: 4-6 Bar muscle up, 10 back ext, 3ea single leg step up
3. Front Squat 8@50%, 5@65%, 3@75%, 4@85%, 3@90%, 2@95%
4. 6 reps of ea: Sn RDL, Hng Mscle Snatch, Sn Press, OHS, 2 sets (1 w/ BB 1 w/ 95#)
5. HngPwrSn + 2 HngSn (3'' pause @ bottom for both), 6-7 sets
6. 2 power clean + 2 power jerk + 1 split jerk, 6-7 sets
7. This was optional but Nick and I were playing with this for a class. He used to do a shuttle run at his sports performance gym. We have a field turf mat outside and is about 70ft. We did 6 up and backs, not long, took me 58''.
Today I plan on doing an hour of steady state work. I feel pretty smoked today even though I just lifted yesterday, felt stronger. Hit 235 on the double Hng Snatch which I was pumped about along with my double @ 95% front squat, all this on a day of calories that consisted of 1 cliff bar, 2 protein shakes (30g protein), a greens energy bar! This was not ok, but with moving and all that comes with it, that took over. My goal is to do better today : )
With moving, getting going at the gym, yesterday I squeezed in a lifting session.
1. cardio + mobility
2. 3 RNFT: 4-6 Bar muscle up, 10 back ext, 3ea single leg step up
3. Front Squat 8@50%, 5@65%, 3@75%, 4@85%, 3@90%, 2@95%
4. 6 reps of ea: Sn RDL, Hng Mscle Snatch, Sn Press, OHS, 2 sets (1 w/ BB 1 w/ 95#)
5. HngPwrSn + 2 HngSn (3'' pause @ bottom for both), 6-7 sets
6. 2 power clean + 2 power jerk + 1 split jerk, 6-7 sets
7. This was optional but Nick and I were playing with this for a class. He used to do a shuttle run at his sports performance gym. We have a field turf mat outside and is about 70ft. We did 6 up and backs, not long, took me 58''.
Today I plan on doing an hour of steady state work. I feel pretty smoked today even though I just lifted yesterday, felt stronger. Hit 235 on the double Hng Snatch which I was pumped about along with my double @ 95% front squat, all this on a day of calories that consisted of 1 cliff bar, 2 protein shakes (30g protein), a greens energy bar! This was not ok, but with moving and all that comes with it, that took over. My goal is to do better today : )
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