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Always Be Smashing

06/05 06:00

Circuit x8
- 0.25m treadmill walk 5% incline 3.0, 3.2, 3.4 x 6
- diamond pushup x10

Feeling a little sluggish, decided to take it easy.

06/05 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40
TGU 5x1 x side 40
Heavy bag 1:30 on 2:00 off x4

Love S&S. Don't so much love starting my evening session so late, but always so much kid stuff going on in the summer.

Had the thought today that the TGU is really an exercise in taking punishment - constantly resisting the bell, not letting it push you around, even from a compromised position. Good stuff for martial arts.
 
06/06 06:00

5min jump rope
- Really good session today, maybe from keeping the morning session yesterday light
EYFS+
Loaded pancake 3x8 20#

Volleyball tonight - third double-header in a row.
 
06/07 06:00

5min jump rope
EYFS+
Loaded pancake 3x8 20#

06/07 20:15

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 275#
Pull ups 5x3
Assisted pistols 3x5
BB side press 3x5 55#
KB snatch 10x10 every 0:45 24
Front splits with yoga blocks 3 x side

Good session tonight. Pull ups felt more natural, able to hold hollow position better than last session. Press feeling light. Lot of rest between movements due to interruptions for kid stuff. My boy came down to work with me through the first half = awesome.
 
06/08 06:00

Circuit x7
- 0.5m treadmill run 5.0 nasal breathing
- diamond pushups x10

0.5m treadmill walk 4.0


Between little league practice and watching a movie with the kids, didn't get in an evening session
 
06/09 10:00

Karate practice, teaching.

06/09 19:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40
TGU 5x1 x side 40
Flat bend leg raise 3x15
 
06/11 06:00

5min jump rope
EYFS+
Loaded pancake 3x8 16

06/11 21:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 295
Pull ups 4,4,4,3,3
Assisted pistols 3x5 10#
BB side press 3x5 60#

Challenging but fun session today. Afterwards tried around 8 minutes of RIS-style pancake stretches - I just can't seem to get there. My back starts to hurt before the tension in the hips gives up - doesn't feel right. Seems better to put a big bell in front of me and try to pull myself down.
 
06/12 06:00

Circuit x5
- 0.5m treadmill run 5.5 nasal breathing
- KB snatch 2x5 24
- diamond pushups x5
+ 0.5m treadmill run 5.5

Had extended family time this evening as my wife was returning from a trip. Didn't get in an evening session.

06/13 06:00

5min jump rope
EYFS+
Loaded pancake 3x8 16

Pullovers are starting to feel easy - try the 20k next session
 
06/14 06:00

5min jump rope
EYFS +
- upped to the 20 for good mornings, pullovers & GSQT
Loaded pancake 3x8 20#

06/14 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 295
Pull ups 4,4,4,3,3
Assisted pistols 3x5 10#
BB side press 3x5 60#
 
06/15 06:00

Circuit x6
- 0.5m treadmill run 5.5
- KB snatches 2x5 24
- burpees x3
0.5m treadmill run 5.5
0.5m treadmill walk 5.5

06/15 18:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40
TGU 5x1 x side 40

Was a little pressed for time on this session, so I shortened the TGU interval to 1:45. Survived, but there was one I almost had to drop due to not getting my knee all the way under me.:oops: still had fun.
 
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06/16 17:00

Leisurely 12m bike ride with my wife and daughter. The group ride is put on by our biggest local craft brewer, so beer was involved. Good stuff.
 
06/18 06:00

5min jump rope
EYFS +
Loaded pancakes 3x8 20#

06/18 21:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x3 330
Pull ups 5,4,4,4,4
Assisted pistols 3x3 20
BB side press 3x3 70#
Tabata burpees
RIS pancake
 
06/19 06:00

Feeling some fatigue this morning, so opted to take it easy.

Circuit x2
- 1.0m treadmill walk 4.0
- KB clean, FSQT, press x6 24, switch hands each rep
1.0m treadmill walk 4.0

Has been a while since I did a KB clean. It's definitely another good martial arts movement - racking the bell is a lot like getting punched. Maybe if I'm able to hit Solid this year, I could take up ROP for a while.
 
06/19 18:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40
TGU 5x1 x side 40
Flat bent leg raise 2x12

Kept TGU interval at 1:45, felt good. But don't feel like I can start reducing the swing intervals. Need to do leg raises more regularly, they feel disappointingly weak.
 
06/20 06:00

5min jump rope
EYFS +
Loaded pancakes 3x8 20#
- adding a 10-count hold at end of each set

06/20 21:00

No volleyball tonight, so got in a conditioning session.

Circuit x5
- 0.25m treadmill run 7.0,7.2,7.4,7.6,7.8
- KB snatches 2x10 24
- 2:00 rest
0.25m treadmill run 8.0
Flat bent leg raise 3x15
RIS pancake
- felt like a little bit of a breakthrough at end, hips released a little. But still feels like too much back bend.
 
06/21 06:00

5min jump rope
EYFS +
Loaded pancakes 3x8 20#

Feeling some fatigue in the hips this morning. Definitely carried over to the evening session.

06/21 18:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x3 330
Pull ups 5,4,4,4,4
Assisted pistols 3x3 20
BB side press 3x3 70#

DL was a little rough, but pull ups were great.

06/21 21:30

Circuit x5
- heavy bag 1:00
- rest 2:00
RIS pancake
 
06/22 06:00

5.8m run outside 1:05 nasal breathing

Woke up still feeling pretty fatigued in the hips. The run felt pretty good, but certainly not getting much reach in my stride.
 
06/24 08:00

Doubles grass volleyball tournament with my wife. Not a great day for us - she's nursing a couple injuries that really slowed her down, and we're not that fast to start with. Plus, the weather was lousy - it rained for about 30 minutes in the middle, soaked the grass, made it a little treacherous. We had fun, but ended up just forfeiting our last match and heading home to get out of the rain.

06/25 06:00

5min jump rope
- Went surprisingly well given a little soreness in the calves from volleyball
EYFS+
Cook hamstring drill
- This is a drill suggested to me on the thread Experience with Escape Your Fighting Stance. First time running it, pretty ugly execution - I can't quite get to 90 degrees with the leg lift even to start, and the range gets worse and worse as my hips get tired going through the sequence. I suspect this all comes back to the real root of my hip mobility problems being simple weakness. Going to give this drill a try for at least 4 weeks, see if I can get more comfortable with it.
 
06/25 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 275
Pull ups 4,4,3,3,3
Assisted pistols 3x5
BB side press 4x5 55#
RIS pancake
- pulled myself down to touching elbows, that's a first for me. Tried a few air kicks afterwards to see if I could actually use it - not yet
 
06/26 06:00

Feeling a lot of hamstring soreness today. Volleyball? Stretching?

Circuit x10
- 0.25m treadmill run 5.5
- diamond pushup x10

06/26 21:15

GSQT 3x5 33,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40
TGU 5x1 x side 40

Little bit of a tough session - still feeling the hamstring soreness, plus some shoulder fatigue.
 
06/27 06:00

5min jump rope
EYFS+
Cook hamstring drill

Really sleepy, and feeling a bit of a kink in the left shoulder.

06/27 15:00

Circuit x3
- RIS pancake
- Bar hang 30s

I didn't rely on pulling on something for the pancake, but it felt more like an isometric inner thigh hold than a stretch. Maybe that's how it's supposed to feel at this point.

Volleyball tonight.
 
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