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Always Be Smashing

Been a bit of a rough week for training. On Wednesday I had my remaining wisdom teeth yanked out of my head, so I was kind of out of it for most of the day thanks to anesthesia. Thursday I was still feeling sore from the teeth pulling, so I was in no mood to train early in the day... and lost the evening to a baseball game. Friday, after yet more dental work early in the morning (getting old sucks), I spent the afternoon/evening watching my daughter's softball team. And Saturday, after 1.5 hours of practice with the baseball team in the morning, I spent the rest of the day on a demolition project - smashing stuff with a sledgehammer and hauling wood scrap to a dumpster. Fun, but I was in no mood to lift anything else after 6 hours of that... it was like getting a taste of having a physically-demanding job.

Got back on the horse on Sunday.

6/19 09:00

55min treadmill run/walk 4.1m
FSPM + front splits

Happy belated dad's day to all my follow strong dads.
 
Another tough week for training. With softball/baseball season in full swing my family time commitments are way up, and a few fires at work mean its hard to bug out early to go train. With school out, my mornings are more open, so I have at least been getting in the low-intensity treadmill work in the morning - feel like I'm at least not devolving into complete couch potato mode.

6/20 07:00

30min treadmill run/walk 2.3m
Tac frog, pumps + QL straddle

6/21 07:00

35min treadmill run/walk 2.6m

6/22 07:00

30min treadmill run/walk 2.1m
Foam rolling, bretzels + forward fold

No volleyball Wednesday evening, so finally had a chance to hit the weights.

06/22 17:15

WGS sequence
DL 285x5, 325x5, 370#x8
OP 100x5, 115x5, 130#x8
Ab wheel sequence x3
Circuit x3
- Push-ups x13
- GSQT x10 28
- Scap pull-ups x10
- BB row x10 85#
Chop wood carry water x5
- Now with SholdeRok (TM)! New toy I got for Father's Day.

06/23 07:00

50min treadmill run/walk 3.6m
FSPM + front splits
 
Now with SholdeRok (TM)! New toy I got for Father's Day.
Enjoy!
Mace is humbling, especially in the beginning.
Ha ha... I tried to put on a 10# plate at first, swung it once, and immediately put it down and changed it to 5# ROFL You have much to learn, grasshopper...
It's a funny beast, you get stronger in the movement quickly once technique is dialed in. Elbows will let you know if technique is off or load is too much. Still, there are many body adaptations that take awhile.. definitely a worthwhile endeavor IMHO.

Are you doing 360's to start?
 
6/27 21:00

WGS sequence
DL 305x3, 350x3, 390#x6
OP 105x3, 120x3, 135#x6
Circuit x3
- Push-ups x13
- GSQT x10 28
- Scap pull-ups x10
- BB rows x10 85#
Chop wood carry water x5

Forgot to do the ab wheel! I was pretty dang tired anyway. Earlier in the day we had our first baseball loss of the season, to a very talented team.
 
6/28 06:30

33min treadmill run/walk 2.5m
Foam rolling, bretzels + forward fold

6/28 17:15

WGS sequence
KB snatch 10x5 32
Dips 10x1
Burpees 10x2
Mace turns 10x10

Weird day. Run in the morning was great - HR stayed very low. Evening session... HR also stayed very low. Too low, I would say. Seemed like a sign of being under-recovered. So I decided to bag it early.
 
Been a hectic week - I keep falling asleep on the couch at night and forgetting to log my training. But I haven't gone slack.

6/30 07:00

45min treadmill run/walk 3.3m
Foam rolling, bretzels + forward fold

7/1 07:00

33min treadmill run/walk 2.5m
FSPM + front splits

7/1 18:00

WGS sequence
SQT 235x3, 270x3, 300#x7
BP 165x3, 190x3, 210#x6
Pull-ups 3,5,6,5,3
Circuit x3
- KB snatch x11 24
- BU KB press 2x6 16
- KB snatch x11 24
- Wall handstand 30s
- LTK x5
Chop wood carry water x5

I need a new pull-up progression... I feel like I'm just starting to burn out, rather than improving.

7/2 13:00

WGS sequence
KB snatch 10x5 32
GSQT 10x1 32
Burpees 10x2
Mace turns 10x10
TGU 10x1 32,40x2,32x2
Heavy bag tabata

7/3 09:00

60min treadmill run/walk 4.5m
Tac frog, pumps + QL straddle

Milestone: 30min+ jog at 12:30 pace under target HR. Adding in a little bit of light tempo work seems to be doing good things. The rhinoceros thunders on...
 
7/4 07:30

32min treadmill run/walk 2.4m
Trifecta

7/4 13:30

WGS sequence
DL 325x5, 370x3, 415#x4
OP 115x5, 130x3, 145#x4
Ab wheel sequence x3
Circuit x3
- Push-ups x13
- GSQT x10 28
- Scap pull-ups x10
- BB rows x10 85#
Chop wood carry water x5

Happy murica day, y'all. Remember this: that which unites us is greater than that which divides. It's the people telling you otherwise that are the enemy.
 
Last night was the first time I got to play volleyball in about a month, due to various family stuff. Played pretty good in the first game, had several hits the other team couldn't touch. Second game, got hurt. :( Pretty much a classic volleyball injury; I was jousting for a ball at the net against another guy, and when we landed my foot came down on top of his and my ankle rolled pretty hard. It's always the guy who comes down on top that gets hurt, rather than the guy on the bottom. I could tell when I did it that it was a pretty bad roll, so I sat out the rest of the evening. Sure enough, could barely walk when I got out of bed this morning. So, guess I'm in rehab mode for a little while.

Point of annoyance: a bunch of my friends were asking me afterwards "was he under the net?" Meaning, did the other guy stick his feet too far under my side of the net, so really it's his fault I got hurt. Honestly, who cares? It clearly wasn't malicious, and anybody who plays a sport risks getting hurt. Par for the course.
 
Ankle has been healing up well. At the end of that first day I was walking around reasonably well with a brace on. Now about a week out, I can walk fine without a brace (though I still look just a little gimpy). Feel like I could jog on it if somebody was chasing me - but nobody is, so I'm not. Main place I notice it right now is I can't get into a deep squat without assistance.

Have taken most of the time off from training - this was going to be deload week anyway. And it was a very busy weekend with softball / baseball stuff. Did get in one day last week.

7/8 17:00

Lots of should dislocates
KB snatch 10x5 32
BP 175x5, 200x3, 225#x4
Some random playing with weighted pull-ups and mace turns
 
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