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Always Be Smashing

Ankle isn't quite ready for jogging, I think, but ready for some loading. So I got back on the horse today.

7/18 20:45

WGS sequence
DL 290x5, 335x5, 380#x8
OP 100x5, 115x5, 130#x8
Ab wheel sequence x3
Circuit x3
- Push-ups x13
- GSQT x10 28
- Scap pull-ups x10
- BB rows x10 95#
Chop wood carry water x5

Felt good, though jumping back into some big deadlifts was definitely a shock to the system after a week of basically doing nothing.
 
7/22 07:30

35min treadmill run/walk 2.5m
FSPM + front splits

7/22 16:45

WGS sequence
SQT 225x5, 260x5, 295#x8
BP 155x5, 180x5, 205#x8
Pull-ups 5,4,3,2,1
Circuit x3
- KB snatch x11 24
- BU KB press 2x6 16
- KB snatch x11 24
- Wall handstand 30s
- LTK x5
- Had to replace snatches with bridges in 3rd round due to some back fatigue
Chop wood carry water x5

EDIT: ha, last night I literally fell asleep while typing this entry in on my phone, ended up submitting it only half finished.
 
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Saturday, in addition to having the end of season baseball tournament (we lost a heartbreaker) I was feeling a lot of fatigue from the Friday session. So just took it easy (aka lazy) all weekend.

7/25 16:30

WGS sequence
DL 310x3, 355x3, 400#x6
OP 110x3, 125x3, 140#x6
Ab wheel sequence x2

Had to cut it short for family stuff.

2nd rep on deadlift was very ugly - I don't have the grip endurance to do that weight double overhand twice in a row. Went to switch grip afterwards, no problems there.
 
7/26 07:00

35min treadmill run/walk 2.6m
Tac frog, pumps + QL straddle

7/26 17:30

WGS sequence
KB snatch 10x5 32
Chin-ups 10x1
Burpees 10x2
Mace turns 10x10
TGU 10x1 32
Heavy bag tabata

Now, I wasn't hitting the bag at max force tonight... but I'd swear the strikes actually made my twisted ankle feel better. I suspect some plyometric work helps flush the joint fluids.
 
7/31 08:00

55min treadmill run/walk 4.0m
Foam rolling, bretzels + forward fold

8/1 08:00

30min treadmill run/walk 2.2m
FSPM + front splits

8/1 17:00

WGS sequence
DL 335x5, 380x3, 425#x4
OP 115x5, 130x3, 150#x4
Ab wheel sequence x3
Circuit x3
- LI (low intensity) burpees x8 (+1 bonus round)
- Scap pull-ups x10
- BB rows x10 95#
Chop wood carry water x5

Ok, that was heavy. But, got 'er done (y)
 
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8/2 07:00

35min treadmill run/walk 2.6m
Tac frog, pumps + QL straddle

8/2 17:30

WGS sequence
KB snatch 10x5 32
GSQT 10x1 32
Burpees 10x2
Mace turns 10x10

Oof, definitely feeling some fatigue from yesterday. Cut if off early, probably should have been even earlier.
 
WhatWouldHulkDo said:
8/4 07:30

50min treadmill run/walk 3.6m
Trifecta

1 hour of outdoor yoga in the evening - one of the neighbors had their yoga teacher come to their house and do a session for all of us for neighborhood happy hour. It was fun... except for the 30 mosquito bites.
Click to expand...
We've had more humidity and skeeters this summer so far, probably due to the monsoon type systems coming from the west, not too bad but they're definitely here.
 
Has been a draining weekend. I discussed on another thread that a friend recently committed suicide. This weekend there were memorial services, along with some support events for the family. It was good to be part of it, but that certainly drained my energy for training. Life has it's demands. Back on the horse on Monday, though I went bare minimum.

8/8 18:00

WGS sequence
SQT 260x5, 295x3, 330#x4
BP 180x5, 205x3, 230#x4
Pull-ups 5x2 20#
 
Been taking it easy, making sure I don't pop any stitches. Went for a 4 mile walk with extended family on Sunday. Feel ready to get back on the weights, but taking it very slow.

8/15 21:00

WGS sequence
DL 180x5, 225x5, 270#x5
OP 60x5, 80x5, 95#x5
Abridged ab wheel sequence x3
Circuit x3
- Push-ups x13
- GSQT x10 28
- Scap pull-ups x10
- BB rows x10 95#
Chop wood carry water x5
 
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