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Always Be Smashing

03/24 21:00

Karate tournament. Disappointing performance, but not really unexpected given the state my body is in. Kata didn't feel sharp enough, and I could not figure out what the judges were scoring for sparring.

To be honest, I'm not a huge fan of tournaments. I don't like any sport that is judged, as opposed to having objective measures. But, I appreciate them as a means of learning to manage fear / nerves.
 
03/25 15:00

Circuit x4
- Cardio
-- 1sr 3 rounds: 0.5m treadmill run 5.9
-- last round 5min stationary bike
- Pushups x10
- 1/2 pistol x3 x side
- Double DB overhead squat x3 25#
- Pull up X2
- Wall handstand 20s

03/26 16:00

Alternating x6
- 0.5m treadmill run 5.9 x 4, 6.0 x 2
- KB snatches 2x10 24

TGU 5x1 x side 24
- switched hands each time, but no rest between reps
 
03/29 11:00

Circuit x10
- 0.5m treadmill run 5.9 x 4, 6.0 x 4, 6.1 x 2
- Pushups x10
- Flat bent leg raise x10
- Headstand bridge hold 10s
 
03/30 18:00

Circuit x2, 50m swim between each exercise
- Pushups x10
- BW squats x10
- Flat straight leg raise x10
- Bridge x10
- Wall handstand 25s

On top of the little workouts over the last week, the family and I got in 4 good days of skiing - legs are feeling it. Back is feeling better, though very stiff. Elbow pain has flared up a couple of times. Not in a great spot to be, 2 weeks out from TSC.

Will get back on regular schedule next week, but have to come up with some new plan going forward. Spartan is about a month out, try to get healed up, and put some focus on obstacle strength, and improving mobility.
 
03/31 17:00

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

Back in my home courage corner at last, good to throw the bigger bells around. Feeling surprisingly sore - not just in the legs, shoulders too. Not sure what that's about.

I was re-reading PTTP today, particularly the bits about DL form, and came across this line in the portion about reaching for the bar:

"If you cannot maintain the arch even without a weight, you need to work on your hamstring flexibility."

Appears he may be talking to me... I tried today to reach for the bar keeping tight arch, can't do it without a lot of knee bend. Will be refocusing some effort there. For fun, also tried a couple sumo DLs. Might allow me to cheat around some of the mobility problems.
 
In the interest of healing up my back and my elbow, I'm going to switch up the program for the next few weeks, up to the Spartan in May.

Morning sessions:
- DL once a week. Continue to work on the form.
- Other days, work up some pushup and/or BW squat volume
- Flexible Steel "Escape your fighting stance sequence". Seems like a good time to really focus on some mobility work.
- include some good mornings
- continue working trifecta, but reduce volume to make room

Evening sessions:
- S&S 3 or 4x per week. Hoping that dropping DL volume will make some room for more volume with the 40.
- Continue my hybrid run/snatch workouts 2x per week, but dropping snatch volume to start getting in some rope climbs

GTG pull ups
- it seems like 2 reps right now is about the point where it doesn't bother my elbow. So, try to do so a few times every day.

And, keep chasing the longer run on Sundays.

Off we go.
 
04/02 06:00

5min jump rope
- Good session - most of the misses were when my calves got tired, as opposed to just goofing up
Pushups 5x10 EMOM
- 1 diamond, 9 regular
BW squats 5x10 EMOM
- Tough to get to the bottom
Pull ups x2
Bridge 6s x 4
N-sit 6s x 4
- Need to spend some time on keeping my knees closer together
KB good mornings 3x8 16
Escape your fighting stance (will start using EYFS, because I'm lazy)
- 8 reps for everything
- Used 16k for armbars and GSQT, except the last set of GSQT, hips were just wiped out at the end
- My rib pulls are sooo pathetic

Enjoyed all the mobility work, and it was a definite workout. But the whole thing took 15 minutes longer than I want my morning session to go. Don't want to rush it, maybe I can push the bridge, N-sit & good mornings to evening sessions.
 
04/02 18:00

Pull ups x2

04/02 21:00

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 x2

Swings were a little rough today, feeling some fatigue in hips from morning session.
 
04/03 06:00

5min jump rope
Pushups 5x10 EMOM
- 1 diamond, 9 regular
BW squats 5x10 EMOM
Pull ups x2
KB good mornings 3x8 16
EYFS

Got through it all in my target time, and hips weren't so wobble at the end.
 
04/03 21:00

Circuit x5
- 0.5m treadmill run 5.9 x 3, 60 x 2
- KB snatch 2x8 24
- Rope climb x1

0.5m treadmill run 6.0
KB snatch 2x10 24

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

My rope climbing setup is a little sad, since my garage ceiling is only about 12' high, and I don't have any nice tall outdoor setup. First time I've climbed in a while, notice a much poorer foot grasp with right over left vs the opposite.

This was far too much volume for my goal of healing up my elbow. And I knew it as I was doing it. But I did it anyway, because I'm a stubborn idiot. :rolleyes: Sure enough, it hurt next day.

04/04 06:00

5min jump rope
DL 155 x 3, 155 x 3, 205 x 3, 245 x 3
Bridge 6s x 8
Straight leg hold from dip bar 6s x 8
Twists 20s x 4 x side
 
At volleyball last night, my body just felt wiped out - not sore or tired so much, more like it just didn't want to respond to what I asked it to do. CNS fatigue from DL? Weird.

04/05 06:00

5min jump rope
Pushups 5x11 EMOM
- 2 diamond, 9 regular
BW squats 5x11 EMOM
- 1 close, 10 regular
- Have to put a 1" piece of foam under my heels for close squats, don't quite have the ankle flexion to get to the bottom otherwise.
KB good mornings 3x8 16
EYFS
Pull ups x2
 
04/05 GTG

Pullups x2 10:30, 12:45, 16:30

04/05 21:00

GSQT 32,32,16 with front raise
Halo 3x5 16

Timed for simple
KB1HS 10x10 32
TGU 5x1 x side 32

A discussion on another thread made me wonder, do I actually own simple yet? Can I just do it on any given day? Well, today the answer is yes, though the hamstring burn sure doesn't feel like owning it. Didn't leave much energy in the legs for running afterwards.

Pull ups x2
2m treadmill run 5.9
Bridge 8s x 4
N-sit 8s x 4
Twist 20s x 4 x side
 
04/06 06:00

5min jump rope
Pushups 5x11 EMOM
- 2 diamond, 9 regular
- Tough today, triceps burned a little
BW squats 5x11 EMOM
- 1 close, 10 regular
KB good mornings 3x8 16
EYFS
Pull ups x2
 
04/06 11:30

Circuit x8
- 0.25m treadmill run 5.9 x 6, 6.0 x 2
- KB snatch 2x3 32
- Burpees x3

Had to cut this one short, had more in the tank.
 
04/07 09:00

No karate practice today, went to a gym with my brother instead. Fancy place. Not much in the way of kettlebells, unfortunately, but much nicer treadmills than I've got at home.

Trap bar DL 135 x 3, 185 x 3, 235 x 3, 285 x 3
Circuit x3
- 0.5m treadmill run 5.9
- superset KB clean & press 50#, pull ups x1,2,3
Circuit x3
- 0.5m treadmill run 6.0
- TGU 1x2 x side 50#
1.0m treadmill run 6.1
EYFS

Session was a lot of fun... except for dropping the trap bar on my toe while cleaning up. Nice bruise from that. So dumb.
 
Took Sunday off, aside from a light hardcourt volleyball match. I'm up a few pounds due to a few vacations lately, need to watch what I eat/drink more carefully for a while.

04/09 06:00

5min jump rope
Pushups 5x12 EMOM
- 2 diamond, 10 regular
- This appears to be about the limit for now, form started to break down at end
BW squats 5x12 EMOM
- 2 close, 10 regular
KB good mornings 3x8 16
EYFS
Pull ups x2
 
04/09 GTG

Pull ups x2 10:30, 13:00, 16:00

04/09 21:00

GSQT 3x5 32,40,16 with front raise
Halo 3x5 16
KB1HS 10x10 40,40,32,40,40
TGU 5x1 x side 40,40,32,40,40
Pull ups x2
Burpees 10x3 EMOM
- Very slow/controlled, max height on jumps

First time doing 4 sets with the 40.(y) Definitely noticed some increased fatigue - in particular the grip in left hand started to fade in final set of swings. But very manageable. Doesn't feel like I should be beat up tomorrow.
 
Last edited:
04/10 06:00

5min jump rope
Pushups 5x12 EMOM
- 2 diamond, 10 regular
BW squats 5x12 EMOM
- 2 close, 10 regular
KB good mornings 3x8 16
EYFS
Pull ups x2
- This hurt, maybe grip fatigue from last night session
 
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