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Always Be Smashing

03/09 06:00

5min jump rope
DL 305 x 5
- Did not feel solid. Wondering if I might be feeling some effects of getting in several tactical frog sessions this week.
Pushups 9x10 EMOM
- These, on the other hand, felt very solid. Will be interesting to see if I can still maintain that volume next week when DL volume goes back up.
Bridge 6s x 8
N-sit 6s x 2
L-sit 6s x 6
Twists 20s x 4 x side
 
Busy weekend. Long day at work on Friday and school function later, so no evening session.

03/10 09:30

Karate practice. Light, I was teaching. But body didn't feel up to getting to the second practice.

03/10 17:00

GSQT 3x5 32,32,16 with front raise
Halo 3x5 16
KB1HS 10x10 32
TGU 5x1 x side 32
Pull ups 4,4,4x3

This session started off terrible. Knees were popping like crazy through GSQT, and left lat was groaning during swings. TGU went OK thankfully, then pull ups were awesome - most solid it's ever felt.

03/11 09:00

2 hours of skiing. Did my first ever run on a black. Lots of fun, but feeling some soreness afterwards.


All in all, I don't feel like I'm coming out of the deload week all that rested/recovered. Might be a rough week.
 
03/12 06:00

5min jump rope
DL 275 x 5,3,2
TRX-assisted OAOL burpees 5x1 x side
Bridge 6s x 8
N-sit 6s x 2
L-sit 6s x 6
Twists 20s x 4 x side
 
03/12 20:30

GSQT 3x5 32,40,16 with front raise
Halo 3x5 16
KB1HS 10x10 40,32,40,32,40
TGU 5x1 x side 40,32,40,32,40
Pull ups 4,4,4,3,2
Stretching

Elbow/forearm barking at me afterwards.
 
03/13 06:00

5min jump rope
DL 285 x 5,3,2
- I'm really wrestling with myself on the DL this week. I feel like I need to push hard now with the TSC being so close. But, I'm trying to keep the mindset that a workout should leave you feeling invigorated... and right now, DL is not leaving me invigorated, I feel torn down. It's not good for my pride, but it might be better for my training to drop weight for a while and work form.
Pushups 10x10 EMOM
- Kind of a milestone for me. Has been several times in the past where I've thought I ought to be able to bang out 100 pushups in one workout, and never actually done it. I think my core strength has improved a lot (TGUs), and the occasional OAOL work with the TRX can't be hurting.
Bridge 6s x 8
N-sit 6s x 2
L-sit 6s x 6
Twists 20s x 4 x side
 
03/13 21:30

Wife was using the treadmill tonight, so had to switch things up a little

Alternating x4
- jump rope 1:1 work/rest, 30s each
-- 2 foot
-- alternating feet
-- in/out
-- right foot
-- left foot
-- 2 foot
- KB snatches 2x10 24

0.5m treadmill run 5.9
KB snatches 2x10 24
0.5m treadmill run 5.9

TGU 5x1 x side 40,32,40,32,40

Felt good afterwards - ready to do more. That's what it's supposed to feel like (unlike this morning)

Jumping rope in the evening is certainly a much different thing than doing it first thing after you wake up. Lot more spring in the legs.
 
03/14 06:00

Happy pi day

5min jump rope
DL 245 x 5,3,2
- still getting the "beat up" feeling. Keeping dropping, there's bound to be a floor down there somewhere...
BB side press 2x5 x side 55
Bridge 6s x 8
Straight leg hold from dip bar 6s x 8
- Back does not feel good enough for N/L-sit
Twists 20s x 4 x side
 
03/15 06:00

5min jump rope
DL 205 x 3, 225 x 3, 245 x 3, 265 x 3
- Messed with the normal rep scheme to work on some technique pointers from Deadlift form check please. It does seem to have helped, not feeling so beat up - though now I clearly need to heal up the damage I've already done to myself. Good cues in the videos there. Should try to take another video tomorrow to see the form difference given the cues.
- Ran out of time, so no OAOL burpees this morning
Bridge 6s x 8
Straight leg hold from dip bar 6s x 8
- I notice today that I get a lot more hamstring stretch here than I get from the L-sit off the floor. Must mean I'm putting myself into some different position between the two - rounding the back or something. Should get some pictures to look at it.
Twists 20s x 4 x side
 
03/15 17:00

4m treadmill run 5.7

03/15 21:00

GSQT 3x5 32,40,16 with front raise
Halo 3x5 16
KB1HS 10x10 40,32,40,32,40

I then did one round of TGU, and multiple points in my body cried out "hell no" in unison. Cutting out early on this one.
 
03/16 06:00

Bad mental state this morning. About 4 weeks out from the TSC, and I feel like I'm falling to pieces. Back is sore from breakdown in DL form. Elbow pain has flared up again. Various other aches and pains this morning that seem to be new. Have a karate tournament next week that I had been planning to train through... feeling like I do today, not sure I should do it at all. Poor me.

Going to back off things until I feel better.

5min jump rope
Pushups 10x10 EMOM
Bridge 6s x 8
Straight leg hold from dip bar 6s x 8
Twists 20s x 4 x side
 
03/17 09:30

Karate practice. Fun session today, though my sore back put a hard limit on how high I could kick.

St. Patrick's day party in evening. Multiple 12 oz curls.
 
03/18 13:30

Circuit x5, 50m swim before each exercise
- Pushups x10
- BW squat x10
- Flat bent leg raise x10
- Bridge x10
- Wall handstand 25s

First time I've been in the pool in a while. Later in the evening, this seems to have loosened up my back pretty nicely.
 
03/19 06:00

5min jump rope
DL 205 x 5,3,2
- Tried to focus on the cues. Feeling a little tightness in hams and groin (rather than back), maybe that's a good sign.
TRX-assisted OAOL burpees 5x1 x side
- Bothering my elbow, need to find an alternative while I let elbow heal
Bridge 6s x 8
Straight leg hold from dip bar 6s x 8
- This felt pretty good, maybe try some N-sits again tomorrow
Twists 20s x 4 x side
 
03/19 13:00

Hamstring stretches
Tactical frog
DB armbar x 10 x side 35

I'm always saying that I need to work on flexibility. Figure I should start tracking when I actually do it, some accountability to myself. Would be great if I could get in just a 20 minute session like this at work every day, but somehow it rarely seems to work that way.

03/19 20:45

GSQT 3x5 32,40,16 with front raise
Halo 3x5 16
KB1HS 10x10 40,32,40,32,40
TGU 5x1 x side 40,32,40,32,40
- Every so often, there's that one TGU where you just feel like your body is made from steel - nothing moves unless you want it to move. Had one of those at rep 5 today.(y)
BW row 6,6,5,4,3,2,1
- Backing off pullups for a while to try to heal the elbow. Threw in a couple of 15s hallow holds between sets.
 
03/20 06:00

5min jump rope
DL 215 x 5,3,2
Pushups 10x10 EMOM
Bridge 6s x 8
Straight leg hold from dip bar 6s x 8
Twists 20s x 4 x side
 
03/20 21:00

0.5m treadmill run 5.9
KB snatches 2x10 24

Alternating x5
- jump rope 1:1 work/rest ratio
-- 2 feet
-- alternating feet
-- in / out
-- right foot
-- left foot
-- 2 feet
- KB snatches 2x10 24

TGU 5x1 x side 40,32,40,32,40

Hamstring stretches
Tactical frog
 
03/21 06:00

5min jump rope
DL 225 x 5,3,2
- With changes in form, this is definitely becoming a more hip/hamstring dominated movement, much less quads/glutes (where I'm much stronger) - which I guess is the right thing. Assuming this is right, it feels like 400 is now much further out of reach... my pride hurts this morning :(
BB side press 65 x 5, 55 x 5
- 65 was tough, particularly on the left
Bridge 6s x 8
N-sit 6s x 8
Twists 20s x 4 x side
 
03/22 06:00

Was feeling the DL yesterday all day, and didn't feel recovered this morning. Taking a light morning.

5min jump rope
Circuit x3
- Pushups x10
- Mountain climbers x20
- Flat bent leg raise x5
Bridge 6s x 8
Straight leg hold from dip bar 6s x 8
Twists 20s x 4 x side
 
03/23 06:00

5min jump rope
Pushups 10x10 EMOM
Flat straight leg raise 3x6
Bridge 6s x 8
Straight leg hold from dip bar 6s x 8
Twists 20s x 4 x side
 
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