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Always Be Smashing

04/10 GTG

Pull ups x2 09:00, 12:30, 15:15

04/10 21:00

Circuit x5
- 0.5m treadmill run 5.9 x 2, 6.0 x 3
- KB snatches 2x10 24
+ 0.5m treadmill run 6.0

TGU 5x1 x side 40,40,32,40,40
Pull ups x2

Feeling some fatigue, took a lot of rest between TGU reps.
 
04/11 06:00

5min jump rope
DL 155 x 3, 205 x 3, 255 x 3, 305 x 3
Bridge 6s x 8
Straight leg hold from dip bars 6s x 8
Twists 20s x 4 x side
KB good morning 3x8 16

Maybe not a great plan to push DL a little this close to TSC, but I felt like I needed to get some confidence back in doing a little heavier weight with better technique. I think I had a little bit of a breakthrough, figuring out how to push my hips back and keep my shins vertical.

Going to take the rest of the week off from any sort of pull up, try to let my elbow feel as good as possible for Saturday.
 
04/12 06:00

5min jump rope
Pushups 5x12 EMOM
- 3 diamond, 9 regular
BW squats 5x12 EMOM
- 3 close, 9 regular
KB good mornings 3x8 16
EYFS
 
04/12 17:30

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

The last round of TGU got cut off because dinner was ready. Was intended to be a light day anyway.

Should probably start adding bridges in as part of my S&S warmup, since I'm not getting in a lot of trifecta work currently.

04/13 06:00

5min jump rope
Pushups 5x12 EMOM
- 3 diamond, 9 regular
BW squats 5x12 EMOM
- 3 close, 9 regular
KB good mornings 3x8 16
EYFS
 
Ended up taking Friday evening off. It was our first little league practice. I enjoy coaching, but it's emotionally draining; by the time I got home, all I wanted to do was drink and go to bed.

04/14 10:00

TSC

DL: 335 x 1, 385 x 1, 405 x 1
Pull ups x11
Snatch test (24k): 121

HELL YEAH! (y) Better than anticipated on all fronts.

3 weeks ago, I was worried I shouldn't ever DL again, but hit my original goal. The first rep was just to build confidence. 2nd was challenging. And 405 is probably all I have to give it right now - a legitimate 1RM. Interestingly, the point of failure seems to be my grip, rather than my hips/back. I did it double overhand, because I just haven't trained anything else long enough to have confidence.

I keep the pull up rep strict, and that was still a PR. Good dead hang waiting for the count at the bottom, and no leg flopping on the way up. Those were pride reps.

The snatch test - I would have been happy at 100, blew that away. All my previous practices at this test (not many) were done after a long run, to try and mimic some level of fatigue coming in. This felt way better. I did cycles of switching hands every 10, and I only put the bell down twice (I think, it's hard to remember now). 6 x 10, rest, 4 x 10, rest, 2 x 10 + 1. Left arm was definitely the weak point, right arm still felt ready for more.

I've got stars in my eyes now. If I can work the DL up, and drop some weight to make the pull ups easier, maybe I could register somewhere high up in this thing. A great experience.
 
04/16 06:00

5min jump rope
Pushups 5x13 EMOM
- 3 diamond, 10 regular
- Little bit of a twinge in the lower back, DL fatigue I imagine
BW squats 5x13 EMOM
- 3 close, 10 regular
KB good mornings 3x8 16
EYFS
 
04/16 GTG

Pull ups x2 10:00, 13:00, 15:30

04/16 21:00

GSQT 3x5 32, 40, 16 with front raise
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40,40,32,40,40
TGU 5x1 x side 40,40,32,40,40
Pull ups x2

Extra set with the 40 is taxing - on the left side in particular, the end of the last round of swings puts the grip pretty close to failure.
 
Great job in the TSC! That's really nice results.
 
Thanks, @Anna C !


04/17 06:00

5min jump rope
Pushups 5x13 EMOM
- 3 diamond, 10 regular
BW squats 5x13 EMOM
- 3 close, 10 regular
KB good mornings 3x8 16
EYFS

Going to take a break from pull ups for a while, try to heal the elbow.
 
04/17 21:00

Circuit x6
- Jump rope, 30s each, 1:1 work/rest
-- 2 foot
-- alternating foot
-- in/out
-- 1 foot right
-- 1 foot left
-- 2 foot
- KB snatches 2x10 24

TGU 5x1 x side 40,40,32,40,40
 
04/18 06:00

5min jump rope
- Last night was a lot of jump roping, feeling it a little this morning
DL 155 x 5, 185 x 5, 220 x 5
KB good morning 3x8 16
Bridge 6s x 8
Straight leg hold from dip bars 6s x 8
- I was running out of time, so I tried to cut my rest times down on the bridges & leg holds - not a great idea, couldn't hold the positions well at the end due to fatigue. Just do less reps.
Twists 20s x 4 x side

Been thinking about following Wendler's 5/3/1 template for once-a-week DL: 5/3/1: How to Build Pure Strength | T Nation. But not sure I want to do much heavy DL with the Spartan just a couple weeks away - last thing I need is a surprise from my back right now. I'm a bit torn on what to do with the DL even after the Spartan - I'm starting to wonder if, in order to really train DL reasonably, I'd need to reduce some of my other training volume. DL seems to want more recovery time than I've been willing to give it. I've seen some mention of cycling barbell and kettlebell work every couple weeks, maybe I should be exploring something like that, and continue to do a lot of mobility in the morning. Pondering.:confused:
 
04/19 06:00

5min jump rope
- Good one - had a run of 100, and a run of 120
Pushups 5x13 EMOM
- 4 diamond, 9 regular
BW squats 5x13 EMOM
- 4 close, 9 regular
KB good mornings 3x8 16
EYFS
 
04/19 21:00

GSQT 3x5 32,40,16 with front raise
Halo 3x5 16
Bridge 3x5
Circuit x8
- 0.5m treadmill run 5.9
- KB2HS x10 48

Work schedule hasn't allowed me to slip out for an afternoon run lately, so this seems like a good compromise. Felt like I had gas in the tank to get to 100 swings, but I ran out of time - this session took 90 minutes, longer than I like going.
 
04/20 06:00

5min jump rope
Pushups 5x13 EMOM
- 4 diamond, 9 regular
- back twinge is still there
BW squats 5x13 EMOM
- 4 close, 9 regular
KB good mornings 3x8 16
EYFS
 
04/20 16:30

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

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

Catching the drop with the 32 is still tough, that was about the limit of what my hands could take this day. But it was a good set of TGUs, which is encouraging given how tired I was feeling by then.


04/21 09:30

Karate practice. First time since the tournament in March! Good stuff, but I was feeling a little beat up today.
 
04/22 11:00

Leisurely 2m run with my daughter. Pretty lazy day other than that.

04/23 06:00

5min jump rope
Pushups 5x14 EMOM
- 4 diamond, 10 regular
BW squats 5x14 EMOM
- 4 close, 10 regular
KB good mornings 3x8 16
EYFS
- Sore hips today, maybe from kicking work in karate on Saturday
 
04/23 21:30

GSQT 3x5 32,40,16 with front raise
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40,40,32,40,40
TGU 5x1 x side 40,40,32,40,40
KB good morning 3x8 16
- good deep enough in the 3rd set that my hamstring spasmed. That's actually good, getting some meaningful depth finally.

This was a "just get through it" session. Didn't feel great, and was too dang late, but got it done.
 
04/24 06:00

5min jump rope
Pushups 5x14 EMOM
- 4 diamond, 10 regular
- Really tough this morning
BW squats 5x14 EMOM
- 4 close, 10 regular
- Got rid of the piece of foam, but I still can't keep my heels down on the close squats
KB good mornings 3x8 16
- Alternated with some short bar hangs this morning, will keep doing so if it doesn't end up fatiguing the grip for other stuff
EYFS
 
04/24 21:00

Circuit x5
- 0.5m treadmill run 6.0
- KB snatches 2x10 24
+ 0.5m treadmill run 6.0

Bit of a rough session. Kink in one knee, grip fatigue, twinge in one wrist. Didn't feel safe to push on to TGUs, so I cut it short.
 
04/25 06:00

5min jump rope
DL 235 x 5, 270 x 5, 305 x 5
Bridge 6s x 8
Straight leg hold 6s x 8
Twists 20s x 4 x side
KB good morning 2x8 16
KB pullover 2x8 16

Challenging session. Still working on the DL form, but this felt pretty good. I had one rep where I could tell I put too much weight into my lower back, but fortunately it was in the first set with the lighter weight. The heavier sets felt much better, but I was pretty worn out by the end - nothing left to tack in extra reps at the end. Will be looking at how well I recover from this. I don't plan to do any challenging DL work next week with the Spartan being next weekend, but if I feel like I can handle this, I'd like to dive into the 5/3/1 sequence in the following week.

The trifecta work today felt really good. Seems like the EYFS work is carrying over to the twists.

My overhead shoulder mobility generally sucks, so I'm hoping to start adding more regular pullovers. But I'm not sure I've got time to cram that in without rushing stuff.
 
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