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Always Be Smashing

WhatWouldHulkDo

Level 7 Valued Member
Have you incorporated this into your training?

I'm not doing quite everything yet, but whenever I put "Stretching" in my log, it has included the tactical frog series from the book, doing a stage sequence 1,2,3,2,1. That's really about all I can handle - my groin and hips are just wiped out after that, so its the last thing I do. I've always been pretty inflexible, and hip mobility is a definite weak point, so it's not a surprise.

I do think I've seen some improvement already in how deep I can get into the frog - probably beginner's gains. At my last karate practice I felt like I was getting pretty good height on my roundhouse kicks - that might be a direct result, but I think it's a little early to know for sure. I think it's going to be slow going for a while for me - need to keep developing strength in the hips.

All in all, there's some interesting sequences in there - if you've got the space in your training schedule, and you haven't already mastered the splits, I think it's a worthy add. I'm definitely going to stick with it for a while, and see if it translates into more improvement in my kicking.
 

WhatWouldHulkDo

Level 7 Valued Member
02/02 06:00

5min jump rope
DL 285 x 5, 260 x 5

Note on mental state: when I first started deadlifting last fall, I was doing it one day a week, and doing 4x5: 225, 245, 265, 285. I was excited to start doing it more frequently when I got my barbell set for Xmas, but then had the back injury (probably caused by carrying the barbell set down to the basement). It's been frustrating taking so long to get back up to this weight. Felt pretty strong today, even with some definite accumulated fatigue from the week. And PTTP is the lot more volume than I was doing before. I'm liking where things are going.

TRX-assisted OAOL burpees 4x1 x side
- Inspired by @Pavel Macek comment in Simple and Sinister + Burpees
- Pistol down to the bottom
- Pull the leg back and rotate forward to OAOL pushup. To start with, I hopped forward to my hand - next time try to plant the hand and kick the leg back.
- Pull leg up and rotate back to bottom of pistol position (this was the hardest part of the movement for me, had to grip the TRX in both hands)
- Pistol up and jump
- Much fun
Bridge 8s x 6
N-sit 8s x 2
L-sit 6s x 4
Twists 12s x 4 x side
 

Groove Greaser

Level 4 Valued Member
All in all, there's some interesting sequences in there - if you've got the space in your training schedule, and you haven't already mastered the splits, I think it's a worthy add.

Thanks for sharing your opinion. I found it very helpful. I'll get out of your training log now!
 

WhatWouldHulkDo

Level 7 Valued Member
02/02 17:30

Alternating x5
- 0.5m treadmill run 5.7
- KB snatch 2x5 32k
+ 1 0.5m run 5.8

Stretching

Need practice catching the drop with the heavier snatch, a couple times felt like it was going to tear out of my hand.

0.5m runs are starting to get easy. Will gradually increase the speed 1 interval per session, FPP style.
 

WhatWouldHulkDo

Level 7 Valued Member
02/03 09:30

Karate practice

02/03 18:30

GSQT 3x5 32,40,32
Halo 3x5 16k
KB1HS 10x10 32,40,32,40,32
TGU 5x1 x side 32,40,32,40,32
Pull ups 8,7,7,6,5
 

WhatWouldHulkDo

Level 7 Valued Member
02/04 10:30

7m treadmill run 5.6
- mother nature seems to be conspiring against my long outside runs. Warm weather yesterday, snow today.

5:00 snatch test 24k: 70 reps
- was a sweaty mess after the run - that don't help the grip. Just trying to build some confidence with this. Hopefully, if I can snatch after a long run, there will be no reason to get nervous about it at TSC.
 

WhatWouldHulkDo

Level 7 Valued Member
02/05 06:00

Deload week. Actually a little sore today from yesterday's run.

5min jump rope
DL 235 x 5
Bridge 8s x 6
N-sit 8s x 6
Twists 12s x 4 x side
 

WhatWouldHulkDo

Level 7 Valued Member
02/05 19:00

GSQT 3×5 32,16 w front raise, 32
- front raise remains tough for me, lack shoulder strength/mobility
Halo 3x5 16
KB1HS 10x10 32
TGU 5x1 x side 32
Pull ups 6,5,4,3,2
- this lighter volume felt easy, that's encouraging.
- went for higher pulls than normal, and am reminded that I still have some trouble touching my chest to the bar. After getting through FPP, should spend some time working the top of the pull.
Stretching
 

WhatWouldHulkDo

Level 7 Valued Member
02/06 06:00

5min jump rope
DL 245 x 5
Barbell side press 1x5 x side 45 (just the bar)
- Never done this before - seems like good grip work in addition to engaging the core. Will have to try a cycle of this someday.
TRX-assisted OAOL burpees 4x1 x side
Bridge 8s x 6
N-sit 8s x 6
Twists 12s x 4 x side
 

WhatWouldHulkDo

Level 7 Valued Member
02/06 21:00

Alternating x5
- 0.5m treadmill run 5.7 x 4, 5.8 x 1
- KB snatches 2x10 24k
+ 1 0.5m run 5.8

TGU 5x1 x side 32k
Stretching
 

WhatWouldHulkDo

Level 7 Valued Member
02/07 06:00

5min jump rope
DL 255 x 5
Tabata mountain climbers
Flat straight leg raise 3x7
Bridge 8s x 6
N-sit 8s x 2
L-sit 6s x 4
Twist 12s x 4 x side

Volleyball tonight
 

WhatWouldHulkDo

Level 7 Valued Member
02/08 06:00

Long & late volleyball session last night (2 matches), feeling some fatigue this morning. Elbow is pretty sore - volleyball seems to irritate it much worse than pull ups.

5min jump rope
DL 265 x 5
Circuit x3
- BW squat x10
- Plank 10s
- Pushup x10
- Flat straight leg raise x6
- Box jumps x10
Bridge 8s x 6
N-sit 8s x 6
Twist 12s x 4 x side
 

WhatWouldHulkDo

Level 7 Valued Member
02/08 15:00

4.8m run outside 48:30

Reasonably warm today, but crazy windy.

02/08 21:30

Stretching

No strength work this evening. :eek: Evening just ran too long with kids stuff. First one I've just had to completely blow off in a while. Bummer, but I'm going to turn in early.
 

WhatWouldHulkDo

Level 7 Valued Member
02/09 06:00

5min jump rope
DL 275 x 5
TRX-assisted OAOL burpee 4x1 x side
Flat straight leg raise 3x7
Bridge 8s x 6
N-sit 8s x 2
L-sit 6s x 4
Twists 12s x 4 x side
 

WhatWouldHulkDo

Level 7 Valued Member
02/09 16:00

Alternating x5
- 0.5m treadmill run 5.7 x 3, 5.8 x 2
- KB snatches 2x10 24k
+ 0.5m treadmill run 5.8

TGU 5x1 x side 32k
 

WhatWouldHulkDo

Level 7 Valued Member
02/10 09:30

Karate practice. Light today.

02/10 16:30

GSQT 3x5 32
Halo 3x5 16
KB1HS 10x10 32
TGU 5x1 x side 32
Pull ups 6,6,5,4,3
 

WhatWouldHulkDo

Level 7 Valued Member
Took yesterday (2/11) completely off, aside from a low-intensity indoor volleyball game. Just too much stuff going on to get in a run.

02/12 06:00

5min jump rope
DL 255 x 5, 230 x 5
TRX-assisted OAOL burpee 5x1 x side
- pushup feels pretty good, but having some trouble finding balance in the pistol
Bridge 8s x 6
N-sit 8s x 2
L-site 6s x 4
Twists 12s x 4 x side
 

WhatWouldHulkDo

Level 7 Valued Member
02/12 19:00

GSQT 3x5 32,40,32
Halo 3x5 16
KB1HS 10x10 32,40,32,40,32
TGU 5x1 x side 32,40,32,40,32
Pull ups 8,8,7,6,5
- I finished out the reps, but have to call this a miss, I kipped at the end of the 7 (oh, the shame). Back it up a week for next time.
Stretching
 

WhatWouldHulkDo

Level 7 Valued Member
02/13 06:00

5min jump rope
- Good one today, led off with a 100+ run
DL 265 x 5, 240 x 5
Tabata mountain climbers
Flat straight leg raise 3x7
Bridge 8s x 6
N-sit 8s x 6
L-sit 6s x 4
- These were weak, fatigue from the mountain climbers & leg raises
Twists 12s x 4 x side
 
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