Chronicles of Becoming a Man

[JamesPTA]

4/1/2020

Movement prep
OS Rocking
snatch -> windmill -> Reverse TGU 1+1 x 2

Press
24kg x 2, 2
28kg x 2, 2, 2
24kg x 2, 2

Chin up
BW x 3,3,2,1

Racked Carries

Recovery: hip flexor stretch, brettzel, bar hangs

 

[JamesPTA]

4/2/2020

Movement prep
OS rocking
Snatch -> windmill -> TGU 1+1 x 2

One- hand swings 28kg x 10 EMOM x 14 minutes

FSQ 2x20kg, 3 x 5

Recovery: 90/90 stretch, QL straddle, hip flexor stretch

 

[JamesPTA]

4/3/2020

Movement prep
OS Rocking
snatch -> windmill -> Reverse TGU 1+1 x 2

Press
24kg x 4, 3
28kg x 3, 3
24kg x 3, 3

Chin up
BW x 4,3,2,1

Farmers Carries

Recovery: hip flexor stretch, brettzel, bar hangs

 

[JamesPTA]

4/4/2020

Movement prep
OS rocking
Snatch -> windmill -> TGU 1+1 x 2

One- hand swings 28kg x 10 EMOM x 12 minutes

FSQ 2x20kg, 3 x 5

Recovery: 90/90 stretch, QL straddle, hip flexor stretch

 

[JamesPTA]

4/6/2020

Movement prep
OS Rocking
snatch -> windmill -> Reverse TGU 1+1 x 2

Press
24kg x 4
28kg x 2, 3
24kg x 4, 2

Chin up
BW x 4,3,2,1,1

Uneven Racked Carries

Recovery: hip flexor stretch, brettzel, bar hangs

 

[JamesPTA]

4/7/2020

Movement prep
OS rocking
Snatch -> windmill -> TGU 1+1 x 2

One- hand swings 28kg x 10 EMOM x 12 minutes

FSQ 2x20kg, 4 x 5

Recovery: 90/90 stretch, QL straddle, hip flexor stretch

 

[JamesPTA]

4/8/2020

Movement prep
OS Rocking
snatch -> windmill -> Reverse TGU 1+1 x 2

Press
24kg x 3, 4, 3
28kg x 3, 2
24kg x 4, 3

Chin up
BW x 4,3,2,2,1

Uneven Racked Carries

Recovery: hip flexor stretch, brettzel, bar hangs

 

[JamesPTA]

4/9/2020

Movement prep
OS rocking
Snatch -> windmill -> TGU 1+1 x 2

One- hand swings 28kg x 10 EMOM x 16 minutes

FSQ 2x20kg, 4 x 5

Recovery: 90/90 stretch, QL straddle, hip flexor stretch

 

[JamesPTA]

4/10/2020

Movement prep
OS Rocking
snatch -> windmill -> Reverse TGU 1+1 x 2

Press
24kg x 3, 5, 4, 3
32kg x 1
28kg x 3, 3, 2

Chin up
BW x 4,3,3 2,1

Uneven Racked Carries

Recovery: hip flexor stretch, brettzel, bar hangs

 

[JamesPTA]

4/12/2020

Movement prep
OS rocking
Snatch -> windmill -> TGU 1+1 x 2

One- hand swings 28kg x 10 EMOM x 14 minutes

FSQ 2x20kg, 5 x 5

Recovery: 90/90 stretch, QL straddle, hip flexor stretch

 

[JamesPTA]

4/13/2020

Movement prep
OS Rocking
snatch -> windmill -> Reverse TGU 1+1 x 2

Press
28kg x 2, 2
24kg x 4, 4

Chin up
BW x 4,4,3,2,1

Uneven Racked Carries

Recovery: hip flexor stretch, brettzel, bar hangs

 

[JamesPTA]

4/14/2020

Movement prep
OS rocking
Snatch -> windmill -> TGU 1+1 x 2

One- hand swings 28kg x 10 every 75 seconds x 18 minutes

FSQ 2x20kg, 5 x 5

Recovery: 90/90 stretch, QL straddle, hip flexor stretch

 

[JamesPTA]

4/8/2020

Movement prep
OS Rocking
snatch -> windmill -> Reverse TGU 1+1 x 2

Press
24kg x 4, 3
28kg x 3, 3
24kg x 4, 3

Chin up
BW x 5,4,3,2,1

Uneven Racked Carries

Recovery: hip flexor stretch, brettzel, bar hangs

 

[JamesPTA]

4/16/2020

Movement prep
OS rocking
Snatch -> windmill -> TGU 1+1 x 2

One- hand swings 28kg x 10 every 75 seconds x 16 minutes

FSQ 2x20kg, 5 x 5

Recovery: 90/90 stretch, QL straddle, hip flexor stretch

 

[JamesPTA]

4/17/2020

Movement prep
OS Rocking
snatch -> windmill -> Reverse TGU 1+1 x 2

Press
24kg x 4
32kg x 1
28kg x 3, 3, 2, 2

Chin up
BW x 3,2,1,1. From steel rafters

Uneven Racked Carries

Recovery: hip flexor stretch, brettzel, bar hangs

 

[JamesPTA]

4/20/2020

Movement prep
OS Rocking
snatch -> windmill -> Reverse TGU 1+1 x 2

Press
24kg x 4
28kg x 2, 2
24kg x 4

Parallel grip chin up
BW x 3,2,2,1

Racked Carries

Recovery: hip flexor stretch, brettzel, bar hangs

These low volumes days this week are going to seem goofy, so I am maximizing tension with the press up and focusing on an active, prolonged eccentric phase with the presses.

 

[JamesPTA]

4/16/2020

Movement prep
OS rocking
OS rolling
TGU 24kg 2+2 x 1

One- hand swings 28kg x 10 every 75 seconds x 16 minutes

FSQ 2x24kg 5 x 3

Recovery: 90/90 stretch, QL straddle, hip flexor stretch

 

[JamesPTA]

4/22/2020

Movement prep
OS Rocking
snatch -> windmill -> Reverse TGU 1+1 x 2

Press
24kg x 4
28kg x 2, 2

Parallel grip chin up
BW x 3,3,2,1

Racked Carries

Recovery: hip flexor stretch, brettzel, bar hangs

 

[JamesPTA]

4/23/2020

Movement prep
OS rocking
OS rolling
TGU 24kg 2+2 x 1

One- hand swings 28kg x 10 talk test x 20 minutes

FSQ 2x24kg 5 x 3

Recovery: 90/90 stretch, QL straddle, hip flexor stretch

 

[JamesPTA]

4/17/2020

Movement prep
OS Rocking
snatch -> windmill -> Reverse TGU 1+1 x 2

Press
24kg x 3, 3
32kg x 1
28kg x 2, 2

Parallel grip Chin up
BW x 4,3,2,1

Uneven Racked Carries

Recovery: hip flexor stretch, brettzel, bar hangs