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Pursuit of My Happiness

  • Thread starter Deleted member 5559
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Training Background
  1. Track & Football
  2. Military SOF
Current Focus:
  1. Durability
  2. Physique
  3. Stamina
Movement Selection
  1. Swing
  2. TGU
  3. Double Clean & Press
  4. Pull-Up
  5. Double Front Squat
  6. Lunge

5 Rounds
10/10x Swing @ 32kg
1/1x TGU @ 32kg

EMOM (10min)
3x Double Clean & Press @ 2x 24kg

5 Rounds
5-4-3-2-1 Pull-Up
2-3-5-7-9 Double Front Squat @ 2x 24kg

4x 20:40 Split Jump
 
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10x10 Swing @ 32kg

5/5x Clean & Press + Turkish Get Down @ 32kg

3/3x TGU + Press at each sit/knee/stand @ 24kg

Pyramid Circuit
1-5-1(1) Pull-Up
10-6-10 (1) Double Front Squat @ 2x 24kg

200m Lunges

Left shoulder still not as strong as right (helped to focus on the concentric speed on the presses). First time I've tried adding presses into the TGU; liked the extra press volume in the TGUs while using a lighter bell. Legs felt full and strong after lunges.
 
I'm surprised I hadn't thought of that - adding extra presses on the TGU with a lighter load. Also has to increase time under tension for everything else.

I've been having issues with my right shoulder and pinched nerve/degenerative disk. Manifesting as pain/weakness at the insertion point of the middle head deltoid when at the column phase of the TGU, and following it up into the overhead a little. Strange, as I can do Bent Press and Windmills no problem. This might be a good way for me to work it back into the program. maybe grab a 16kg at the kneeling phase for the stand-up.

Also, adding a TGD with the C&P...another possibility.
 
EMOM (10min)
3x Snatch @ 32kg

Not great sleep, grip felt really weak, had a twinge in my elbow, cut session short. Better safe than sorry.
 
EMOM (30min)
1st min: 1/1x Snatch @ 32kg
2nd min: 5x Front Pause-Squat @ 2x24kg
3rd min: 4x Pull-Up
4th min: 1/1x Clean & Press @ 32kg
5th min: 100m Sprint
repeat 6 times

Focused on exploding out of the bottom of the squat. Would have been better to put the pull-up after the snatch and before the squats. Each rep of everything was full power. Should have done 2/2x Snatch to practice coiling up on the backswing. Rest felt maybe a little too much at first but after the full 30min the rest seemed about just right to maintain power.
 
EMOM (10min)
10x Swing @ 32kg

EMOM (9min) 3x Ladders 1-3(1)
L/R Press @ 32kg
Pull-Up

EMOM (10min)
1x TGU @ 32kg

3 Rounds
10x Double Front Squat @ 2x24kg
800m Run
3min Rest

1st lap split each round was faster than the previous round. Swings felt powerful - focused on coiling up int the backswing. Multiple EMOMs in session are helping with stamina. Wouldn't do more frequently than 3x/wk at this volume.
 
45min Run

Hills on my normal route felt a little easier than normal :)
 
OTM (10min)
3/3x Suitcase Lunge @ 2x24kg
3x Pull-Up

EOM-Every Other Minute (10min)
10x 2H Swing @ 32kg
1/1x TGU @ 32kg

OTM (6min)
10x Double Press @ 2x16kg
10x 2H Swing @ 32kg

Intended on 10min for last group but started to lose power in the swing after 6 so I called it a day.
 
OTM (20min)
3x Jerk @ 32kg

OTM (10min)
5x Long Cycle @ 2x24kg

Volume was really good for practicing my dip and lockout.
 
3 Rounds
3min R Snatch @24kg @ 12-15rpm
3min rest
3min L Snatch @24kg @ 12-15rpm
3min rest

4x 20:40 split jump @ holding 2yr old toddler

Grip and lockout endurance are definitely my weak points. My daughter really enjoyed being held during the split jumps :D
 
5 Rounds
1/1x TGU
5x Pull-Up

15 Rounds
30s Sprint
60s Rest
 
10x10 Swing @ 32kg
10x TGU @ 32kg

5x 40:80s push-press @ 2x24kg (~14 reps each)

4x 40:80s 2H swing @ 32kg (~27 reps each)

High rep swings are fantastic grip developer.
 
Yesterday
45min run

Today
10 min daddy-daughter dancing warm-up

10x 60:60 clean and jerk @ 2x24kg (6-10 rpm)

Still trying to get better with getting under the jerk. Nothing teaches efficiency like fatigue; my dip still sucks so I end up pressing more than I should until the latter sets when fatigue forces me into better technique.
 
Thursday
45min Run

Today
OTM (10min)
3x Snatch @ 32kg

OTM (10min)
5x Double Front Squat @ 2x24kg

OTM (10min)
10 second sprint

All the jerks I've been doing have made the 24s feel really light in the rack of the front squats. Excited to start some barbell work next week for a few months.
 
Sumo DL: 135x5, 185x5, 225x5, 275x5
Conv. DL: 315x5
Sumo DL: 225x8, 225x8, 225x8

Press: 50x5, 70x5, 90x5, 110x5, 90x8, 90x8, 90x8

Row: 2x 2min:1min

Going to hit the barbell a couple times a week for few months with a friend. Will work on conv. and sumo DL, front and zercher squats, press and bench press, will do some conditioning intervals after. I want to improve my hip mobility in the sumo DL and front squats. Presses with the bar feel a little strange, I can see my right shoulder dipping kind of funny and unsymmetrical. It will be good to do some bilateral pressing with the bar for a while.
 
Front Squat 135x5, 185x5, 225x5, 185x8, 185x8, 185x8

Bench Press 135x5, 185x5, 185x5, 185x5, 185x5, 185x5

2x 1min:3min hill sprint

Haven't bench pressed in quite some time, felt pretty weak. I was a little surprised with losing bench press strength even though my kettlebell strength has increased. I hadn't realized it was as specific as it appears to be. I think I am going to work with a static weight in my lifts and increase my volume substantially before increasing the weight similar to using KBs. I feel like adjusting the weight too much doesn't build the same amount of strength intimacy. I intend to work on all my barbell lifts more simply, similar to the fighter pull-up program or ROP.
 
@Bro Mo- I've noticed the same issue with my bech as well even though I press KB's all the time. I'm working in push-ups in a GTG style to try and at least maintain horizontal pressing strength.
 
Last week:
Elk Hunting Season!
~50 miles worth of hiking and ~15,000' elevation gain. Nothing but cows and spikes though :(

Today:
Sumo DL: 135x5; 225x5 (Superset with 1/1x TGU @ 24kg)
Conv DL: 315x 3,2,1,1 (Superset with 1/1x TGU @ 24kg)

Press: 95x5; 115x5; 135x3,2,1,1 (Superset with 50x 2H Swing @ 24kg)
 
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