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Always Be Smashing

09/20 06:00

5min stationary bike
EYFS +

When I first started doing EYFS , the sequence took around 40 minutes. It takes over an hour now. I don't think I'm getting lazy, just taking more time in each motion. It's a good thing, but didn't leave room for other stuff.

09/20 13:30

Static stretching sequence x1

When I first started doing this sequence, I was holding hallow position during the bar hangs . Based on discussion in the hanging thread in the forum, lately I've relaxed the legs and twisted around a bit during the hang. Certainly a better stretch.

09/20 18:00

Circuit x20, next movement every 30s
- Push up x10
- BW squat x10
- Pull up X2
- Flat bent leg raise x10

Fun session- lots of volume, but never feeling the burn.
 
09/22 16:00

Circuit x5
- 5min stationary bike
- Push ups x15
- Flat bent leg raise x15

Nursing some kind of Achilles strain, no running for a little while.

09/23 09:00

Swimming
200
6 x 100
4 x 50
6 x 25
200

09/23 20:30

Static stretching sequence x3
 
09/24 06:00

5min stationary bike
EYFS +

Hindu push ups felt particularly good today - shoulder strength to spare.

09/24 13:00

Static stretching sequence x1

09/24 18:00

Circuit x20 each movement on the 30s
- Push up x10
- BW squat x10
- Pull up x3 first 10 rounds, then x 2
- Flat bent leg raise x10

I like this style of training. Don't know if it will ever lead to the distant goal of 100+ push ups and 20+ pull ups, but it's certainly more fun than a burn-out session.

My boy came down to work with me. I gave him a lower-volume set of movements to do, and he gutted it out through all 40 minutes - think I wore him out. Fun stuff.
 
09/25 06:00

60min treadmill walk 3.7m

09/25 15:00

Static stretching sequence x1

09/25 21:30

Circuit x14, movement EMOM
- KB snatches x10 24
- BW tactical get up x4
 
09/29 06:00

Circuit x20
- Push ups x10
- Lunge x6
- Flat bent leg raise x10
- Lunge x6

I picked lunges today after realizing that a stair climb of around 30 steps turns glycotic, which seems sad. I was a little disappointed that I didn't feel something more during this session, but then DOMS started in later in the day - lunges do work. Should make this part of my Spartan training, condition the legs for hill climbs.

09/29 10:00

Static stretching sequence x1

Back home now after another brief stay in a hotel away from home. Looking forward to hitting the weights again on Monday.
 
09/30 15:00

80:00 treadmill walk/run 6.31m

Had a hard time getting comfortable at any reasonable pace, really had to plod along. Maybe leg fatigue from lunges.
 
10/01 06:00

5min jump rope
EYFS +

10/01 13:00

Static stretching sequence x1

10/01 17:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
ROP L3 x4
- C&P 32
- Pull up 20#
KB1HS 10x10 40
- Interval 30s x 3, 1min x 6

Figured I'm conditioned enough to start at ROP week 2. Last year at this time one of my regular sessions was C&P ladders with the 24. Very encouraging how strong I felt with the 32 today.

Swings were tough, especially with the short rest intervals in the first few sets. My plan for swings:
- Heavy day; 100 fast as possible with 40 (Solid work)
- Medium day; rack up some volume with the beast, A&A style
- Light day; A&A style snatches
 
10/02 06:00

60min treadmill walk 3.65m

10/02 17:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 290
Assisted pistols 3x5
TGU 5x1 x side 40,48,40,48,40
Flat frog raise 3x13

Good DL session, light day feels light. Feels like I'm getting close to an unassisted pistol, but still need the TRX for stability.

First time doing two sets of TGUs with the beast. Second set was easier than the first, with the exception of the wrist starting to fail at the final lower to the floor. I recall the transition to the 40 being the same - there's some kind of effect of the first set teaching the body the tension up better for the second.

Adding leg raises after the TGUs was a bit much - I was having mild ab cramps for the next couple hours. Maybe do these on pressing days instead.

10/02 21:30

Static stretching sequence x1
 
10/03 06:00

5min jump rope
Static stretching sequence x3

Feeling some soreness today, limited ROM in a couple of movements, particularly twisting. Hanging endurance seems to be improving, was able to hold the full 45s in each round this morning. Looking forward to having the ROP "light" day tomorrow.

Volleyball tonight.
 
10/04 06:00

5min treadmill walk
EYFS +

Ankles a little sore from volleyball, didn't have the guts to jump rope. Upped the kneeling lunge weight to the 16 today, shoulders feeling good.

10/04 21:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
ROP L1 x4
- C&P 32
- Pull up 20#
KB snatch 14x5 32 EMOM
Flat frog raise 3x13
Static stretching sequence x1

Light C&P session left some energy for snatches. Felt like I could have kept going, but would have torn my hands up.
 
10/05 06:00

65min treadmill walk 4.13m

10/05 12:30

Static stretching sequence x1

10/05 16:30

GSQT 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
DL 2x5 290
Assisted pistols 3x5
TGU 5x1 x side 40,48,40,48,40
24min treadmill walk/run 2.0m

Somewhat random note: my bridge has improved a lot over the last couple months (see thread Bridge Spine Extension), the next step is to improve my overhead shoulder mobility. I did some googling today looking for ideas on that, and realized that I can work more overhead should work into movements I'm already doing; the downward dog, and hindu pushups. Between hitting the downward dog pose and the cobra pose, hindu pushups seem like a pretty magical mobility exercise. It's funny that the Flexible Steel book really didn't make a big deal of them - if it had pointed that out more directly, I might have put more focus in it all along. Or, maybe I wouldn't have understood, and would have just needed to find out later after doing it for a while anyway.:rolleyes:
 
10/06 17:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
ROP L2 x4
- C&P 32
- Pull up 20#
KB1HS 14x6 48 every 45s

10/06 20:00

Static stretching sequence x1

Got a wicked ab cramp during stretching. The presses are obviously putting some stress on the core.
 
10/10 06:00

Static stretching sequence x3

I was very close to bagging this session and going back to bed - feeling sleepy, and not fully recovered from the last couple days. Glad I got up, felt better after getting through it. Sleep is important, of course, but moving around some is good recovery too.

Volleyball tonight.
 
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