Always Be Smashing

WhatWouldHulkDo

Level 6 Valued Member
08/17 10:30

Karate practice. Time to retry my belt test next weekend - need to do a little GTG style kata practice over the week to make sure I have them all memorized.

08/18 07:30

Agile 8-1
61min treadmill walk / run 4.1m

That's a better representation of how far I'm going right now, the number I reported for Friday included some warmup distance.

I'd love to get the agile 8-1 sequence in ahead of every run, I felt pretty good afterwards... but it took almost 15 minutes to get through it, not sure I can make time for it - or I gotta speed it up.
 

WhatWouldHulkDo

Level 6 Valued Member
I probably asked before and forgot....

Which karate Ryu do you study?
Wado ryu.

My old sensei was born in Okinawa, taught very traditional style. He had a stroke a few years back, had to stop teaching. One of his long-time students, American-born, has taken over the dojo now. He's a good teacher, and young enough (about my age) that he's still out trying to learn a lot of new things. So it's definitely a "same but different" scenario now.
 

WhatWouldHulkDo

Level 6 Valued Member
08/19 06:00

5min samurai getups
EYFS +

08/19 13:00

Static stretching sequence x1

08/19 21:00

GSQT 3x5 40,48,28 with curl
Halo 3x5 24,20,20
Bridge 3x5
Wall overhead extensions 3x5
DL 1x3 365#
Pullups 7,6,6,5
ZSQT 3x3 185#
BB side press 4x3 75#
Convict circuit 3x10

Good session, though I was pretty fatigued at the end. Feels like DL and ZSQT are ready for more weight.

Probably not ready to increase press. I can see where, given the limited resolution of weight increases one can make on a 1 handed press, it's easier to waive volume than load.
 

WhatWouldHulkDo

Level 6 Valued Member
08/20 06:00

Agile 8-1
62min treadmill walk / run 4.1m

08/20 13:00

Static stretching sequence x1

08/20 20:30

GSQT 3x5 40,48,28 with curl
Halo 3x5 24,20,20
Bridge 3x5
Wall overhead extensions 3x5
KB snatch 14x5 32 EMOM
TGU 5x1 x side 40,48,40,48,40

Will be forgoing any running speed work for the foreseeable future to dedicate all running effort to extending the length of time I can run continuously at low HR. On the plus side, that means more energy for snatching kettlebells. Today felt very solid - could have kept going a little longer, but this is supposed to be a light conditioning week. Encouraging to hit this volume and have it still feel easy-ish.

Been kicking around in my head what sort of threshold I want to hit before signing up for an elite/competitive-level TSC. Feels like I'm getting closer to a respectable number of snatches with the 32. Gotta get the pullup numbers up, though.
 

WhatWouldHulkDo

Level 6 Valued Member
08/22 06:00

5min samurai getups
EYFS +

08/22 14:00

Static stretching sequence x1

08/22 21:30

GSQT 3x5 40,48,28 with curl
Halo 3x5 24,20,20
Bridge 3x5
Wall overhead extensions 3x5
DL 1x3 365#
Pullups 7,6,6,5
ZSQT 3x3 185#
BB side press 4x3 75#
Convict circuit 3x10

Tried swapping in hanging bent leg raises for flat frog raises during calisthenics. Seems like a good movement for increasing pullup count, but I'm not strong enough to generate the same level of tension in the core as I can on the ground. Seems like it'd be better to stay on the ground for now, and just add in some hanging.
 

WhatWouldHulkDo

Level 6 Valued Member
I don't know if it would work for you, but I push the bar away (beginning of a front lever) and the ab tension takes care of itself
It feels like it's a weak link in the chain problem for me. I seem to have relatively weak hip flexors - and big ol' chunky legs - and when I'm hanging, I can't raise my legs high enough to engage my midsection like I can on the floor. A symptom of 20+ years at a desk job, I'm sure. So I think it ends up being analogous to somebody trying to do a pushup before they have the core strength to hold a solid plank - the movement gets corrupted.
 

WhatWouldHulkDo

Level 6 Valued Member
08/23 06:00

Agile 8-1
61min treadmill walk / run 4.0m

08/23 18:00

5min jump rope
Heavy bag 1min on 2min off x4
Burpees 15x3
Bent press 4x1 x side 28,32,40,40

Forgot to mention on Thursday that I added the full side splits phase to the tactical frog sequence. Not that I'm anywhere close to side splits, of course, but can at least support myself in that position for a while.
 

WhatWouldHulkDo

Level 6 Valued Member
08/24 12:30

Karate test.

I suspect I may have failed again :oops:. I know I made two minor errors. They were both very small. But if I noticed them, it's pretty likely the 3 black belts observing the test noticed as well, along with all the other errors I didn't notice. Oh well... I was going to have to go to work on Monday regardless of whether I passed or failed.
 

offwidth

Level 9 Valued Member
I failed a Shodan grading. Disappointed yes... but I quickly realized that I wasn't at all ready. I knew in my heart, that if I had passed, then something wasn't right. Back to the dojo...
We only tested once a year as well...
 

WhatWouldHulkDo

Level 6 Valued Member
08/25 07:00

Agile 8-1
76min treadmill walk / run 5.0m

16m on the week, which is definitely more than I've gotten in a while. I feel it in the hips/quads - not sore, but tired. When I was at my fastest running 8 years ago or so, I was doing about that every week, at a much faster clip. Of course, I was also weak like kitten.
 

WhatWouldHulkDo

Level 6 Valued Member
08/26 06:00

5min samurai getups
EYFS +

Developed a little kink in my neck during the first set of pullovers. Was just thinking the other day that it's been a while since I had one, too. Clearly not indestructible yet.

On the plus side, brettzels and arm bars were pretty good. Put my forehead to the floor on a couple of the arm bars.

08/26 18:00

GSQT 3x5 40,48,28 with curl
Halo 3x5 24,20,20
Bridge 3x5
Wall overhead extensions 3x5
DL 1x5 315#
Pullups 6,6,5,4
ZSQT 3x5 165#
BB side press 4x5 60#
Convict circuit 3x10

Good session - had to resist the urge to add stuff. Let the light week be light.

But, that said, went back to flat frog raises, and added 15s straight arm hanging N-sit to the convict circuit.
 

WhatWouldHulkDo

Level 6 Valued Member
08/27 06:00

Agile 8-1
62min treadmill walk / run 4.0m

Tough run today, HR kept shooting up.

08/27 15:00

Static stretching sequence x1

08/27 21:30

GSQT 3x5 40,48,28 with curl
Halo 3x5 24,24,20
Bridge 3x5
Wall overhead extensions 3x5
KB snatch 10x3 40, 10x5 32 EMOM
TGU 5x1 x side 40,48,40,40,40

Was feeling it with the snatches today, like the spirit of @Harald Motz was smiling on me. So I went for it. But, that didn't leave much gas in the tank for TGUs. The one round with the beast brought me solidly back to Earth.
 

WhatWouldHulkDo

Level 6 Valued Member
08/29 06:00

5min samurai getups
EYFS +

08/29 17:45

GSQT 3x5 40,48,28 with curl
Halo 3x5 24,24,20
Bridge 3x5
Wall overhead extensions 3x5
DL 1x5 315#
Pullups 6,6,5,4
ZSQT 3x5 165#
BB side press 4x5 60#
Convict circuit 3x10
Static stretching sequence x1

Had the house to myself for a while since the ladies were at softball and my son was at a friend's. This was a true "family man" session. Set of ZQST, run upstairs and start the oven preheating. A few sets of presses later, go put the lasagna in. After a round of calisthenics, run up and put the meatballs in too. Finish stretching, then make cocktails. Dinner on the table once everybody got home. It's a good life.
 

WhatWouldHulkDo

Level 6 Valued Member
08/30 06:00

61min treadmill run / walk

In the afternoon, headed up to the mountains for some camping with the family. I thought about bringing a kettlebell, but decided I could do a couple days without training. So I stuck to some light mobility work, long walks with the dog, kid-friendly volleyball games and adult beverages.

09/01 17:30

5min samurai getups
EYFS +

Have a race scheduled for tomorrow morning, so swapping the Sunday run for mobility work.
 
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