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Always Be Smashing

02/13 14:30

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

TGU 5x1 x side 32,40,32,40,32
 
02/14 06:00

Happy love day

5min jump rope
DL 275 x 5, 250 x 5
Planks 10s x 8
Dips 3x6
Bridge 8s x 6
N-sit 8s x 6
Twists 12s x 4 x side
- Going to the left, I could lift my support hand off the ground for a while. Can't do it on the right yet.

Volleyball tonight
 
Despite going 0-3, was a good volleyball session last night - I was hammering the ball. But my elbow is pretty sore this morning.

02/15 06:00

5min jump rope
DL 285 x 5, 260 x 5
- Note on mental state: as the weight increases, I start getting a fear lump in my stomach before the first DL rep: will this be the rep that hurts my back again? Goes away after the first rep, and don't feel it at all in the second set. In some ways, it's a good thing; keeps me focused on developing a lot of tension and getting my back into a good position before I start the pull. Will be interesting to see how long that initial fear feeling persists.
TRX-assisted OAOL burpees 4x1 x side
Bridge 8s x 6
N-sit 8s x 2
L-sit 6s x 4
Twists 12s x 4 x side
 
02/15 14:00

4m run outside 41:00

02/15 21:30

GSQT 3x5 32,40,16 w/ front raise
Halo 3x5 16
KB1HS 10x10 32,40,32,40,32
TGU 5x1 x side 32,40,32,40,32
Pull ups 3,3,2,2,2
- decided to lower volume due to elbow pain, and instead work on touching chest to bar.
 
02/16 06:00

5min jump rope
DL 295 x 5, 270 x 5
Push ups 7x10 EMOM
Bridge 8s x 6
N-sit 8s x 6
Twists 12s x 4 x side

Overindulged last night. Feeling slow and groggy this morning, jump roping in particular was pathetic. Happy with the DL, though - should finally crack over 300 next week.
 
02/16 21:30

Alternating x5
- 0.5m treadmill run 5.7 x 1, 5.8 x 4
- KB snatches 2x5 32k
+ 0.5m treadmill run 5.8

TGU 5x1 x side 40,32,40,32,40
 
02/17 09:30

Karate practice. I was teaching today, so workout was light for me. Added in 30 minutes on the heavy bag when I got home. My hook kicks felt really sharp, maybe seeing some benefit from tactical frog.

02/17 16:30

GSQT 3x5 32,40,16 w/ front raise
Halo 3x5 16
KB1HS 10x10 40,32,40,32,40
TGU 5x1 x side 40,32,40,32,40
- grip was tired at start of swings, but still managed to do more work with the bulldog, very encouraging. But paid for it in the TGUs, a couple were wobbly

Pull ups 3,3,3,3,2
- since it seems to be hurting my elbow a lot less, going to continue with backing off volume and working on chest to bar. Feels good for the moment.
 
02/19 06:00

5min jump rope
DL 265 x 5, 240 x 5
TRX-assisted OAOL burpees 5x1 x side
Bridge 8s x 6
N-sit 8s x 2
L-sit 6s x 4
Twist 12s x 4 x side

As predicted, a little sore this morning from yesterday's run
 
02/19 21:00

GSQT 3x5 32,40,16 w front raise
Halo 3x5 16
KB1HS 10x10 40,32,40,32,40
TGU 5x1 x side 40,32,40,32,40
Pull ups 5x3
- first two sets were ugly, last three were sharp. Partly due to some elbow soreness, but more mental
- cue: a good high pull up requires aggression. Gear up in the hang, then rip up to the bar. Don't try to slowly levitate up.
Stretching
 
02/20 06:00

5min jump rope
DL 275 x 5, 250 x 5
Push ups 7x10 EMOM
Bridge 8s x 6
N-sit 8s x 2
L-sit 6s x 4
Twist 12s x 4 x side

About 30 minutes of snow shoveling after breakfast. Surprisingly tiring.
 
02/20 18:00

Alternating x5
- 0.5m treadmill run 5.8
- KB snatches 2x10 24
+ 1 0.5m treadmill run 5.8

TGU 5x1 x side 40,32,40,32,40
- rushed through these a bit, and forearms felt weak. Still encouraging to be able to work with the 40 when tired.
Stretching
 
02/21 06:00

5min jump rope
- good one today, had a run of 120
DL 285 x 5, 260 x 5
BB side press 1x5 x side 45
Bridge 8s x 6
N-sit 8s x 2
L-sit 6s x 4
Twist 12s x 4 x side
 
Volleyball last night. Elbow isn't as tore up as it was after last session, but definitely some soreness.

02/22 06:00

5min jump rope
DL 295 x 5, 270 x 5
TRX-assisted OAOL burpees 5x1 x side
Bridge 8s x 6
N-sit 8s x 2
L-sit 7s x 4
Twist 12s x 4 x side
 
02/22 19:00

GSQT 3x5 32,40,16 w front raise
Halo 3x5 16
KB1HS 10x10 40,32,40,32,40
TGU 5x1 x side 40,32,40,32,40
Pull ups 6x3
- having a hard time upping volume with chest-to-bar. Have tried a few times to get a 4th rep, but chest just doesn't get all the way there. I guess keep adding sets till I can get that 4th rep.

1 hour break to tuck kids in and the like, then...

4m treadmill run 5.6
- long slogs on a treadmill suuuuuck... at least until the last mile
Stretching
 
02/23 06:00

5min jump rope
DL 305 x 5, 275 x 5
- first one was sloppy, but the rest were solid. Be careful to really load up the tension before the first.
- originally thought I'd be hitting this weight back in January! Better late than never.
Push ups 7x10 EMOM
- this was tough today, probably burned a lot energy in the DL
Bridge 8s x 6
N-sit 8s x 2
L-sit 6s x 4
Twist 12s x 4 x side
 
02/23 21:30

Alternating x6
- 0.5m treadmill run 5.8 x 5, 5.9
- KB snatches 2x10 20 x 2, 24 x 4

Tried to do the 32 initially, but my elbow was having none of that. So, dropped the weight. Loosened up after two sets, so bumped it back up a little and threw in an extra set. Was getting pretty late (and fatigued) by the time TGUs came around, so dropped the volume.

TGU 3x1 x side 40
 
02/24 09:30

Karate practice.

02/24 14:00

More karate practice. Special session, guest sensei came in to teach some sparring drills.

3 hours of karate is about the limit of my mental strength, plus my hips are just aching. Have to throw up my hand and skip the S&S session for today.
 
02/25 16:30

Was in single dad mode today, since my wife was at a workshop. No opportunity to get outside for a long run, and really didn't have the heart for a long treadmill run, so went program minimum style instead.

Alternating x7
- 0.5m treadmill run 5.7
- KB2HS 1x15 48

First time I've done 2 hand swings in a while, primarily because I value the grip strength work of the 1 hand swing. But this was a solid session - felt the muscular fatigue without feeling like my heart rate was way up.

Body is starting to get acclimated to the 0.5m runs. Would still like to keep gradually working the speed up, but at some point it would be good to start waving the distance.
 
02/26 06:00

5min jump rope
DL 275 x 5, 250 x 5
TRX-assisted OAOL burpees 5x1 x side
Bridge 8s x 6
N-sit 8s x 2
L-sit 7s x 4
Twist 20s x 4 x side
- I've been writing 12s for a while, just guessing based on counting in my head (I hadn't been timing these like I'd been timing the bridges & N/L-sits). Actually timed them today, turns out my head count is slower than I thought.
 
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