Chronicles of Becoming a Man

JamesPTA · Jun 30, 2020

6/30/2020 Mobility

Full OS resetx 10 minutes, more focus on segmental rolling

16 kg arm bar/bent arm bar x 2 each
16kg TGU to windmill only 2x3 each
16kg Iron Tamer 1/2 kneel windmill to bent press series

Hip flexor stretch, 90/90 stretch, QL straddle, brettzel series

Mid back and gluts woke up a little unhappy this morning, this flow worked out beautifully. In various threads in the past, Pavel had always mentioned doing mobility work like this for off-days with double KB practice. Mobility gets better with each breath and my gluts are no longer screaming.

JamesPTA · Jul 1, 2020

7/1/2020. Moving Target Plan B
W1D2 Medium

movement prep: OS resets, thoracic bridges, pump stretch

2 x(2,3,5) ladders DCL+DMP+FSQ 2x20kg

Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch

I swear that the movement prep and cool down take longer than the actual working sets. The 20s are very manageable so I spent the movements focusing on slowing the eccentrics and creating tension.

JamesPTA · Jul 3, 2020

7/3/2020. Moving Target Plan B
W1D3 Heavy

movement prep: OS resets, thoracic bridges, pump stretch

2 x(3,3,5) ladders DCL+DMP+FSQ 2x24kg

Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch

JamesPTA · Jul 6, 2020

7/6/2020 Moving Target Plan B
W2D1 Medium

movement prep: OS resets, thoracic bridges, pump stretch

2 x(3,3,5) ladders DCL+DMP+FSQ 2x20kg

Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch

JamesPTA · Jul 7, 2020

7/7/2020 Mobility

Full OS resets x 10 minutes, Including crawling

16 kg arm bar x 2 each
16kg TGU —>windmill 2x3 each
16kg Bent Press 2x2

Hip flexor stretch, 90/90 stretch, QL straddle, brettzel series.

There are 2 things that I could never do for an extended period of time. Get me on a bike or a pool, and I’ll go for as long as I like. Make me run or crawl, I will run out of gas fast. Even with pacing, controlled breathing, etc etc. hence, I only do crawling 40 feet at a time with a rest in between.

JamesPTA · Jul 8, 2020

7/8/2020. Moving Target Plan B
W2D2 Heavy

movement prep: OS resets, thoracic bridges, pump stretch

2 x(3,4,5) ladders DCL+DMP+FSQ 2x24kg

Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch

JamesPTA · Jul 9, 2020

7/9/2020 Mobility

Full OS resets x 10 minutes, Including crawling

16 kg arm bar/bent arm bar x 2 each
16kg TGU —>resilient get down x 2 each
16kg Windmill—> Bent Press 2x2

Hip flexor stretch, 90/90 stretch, QL straddle, brettzel series.

JamesPTA · Jul 10, 2020

7/10/2020 Moving Target Plan B
W2D3 Medium

movement prep: OS resets, thoracic bridges, pump stretch

2 x(3,4,5) ladders DCL+DMP+FSQ 2x20kg

Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch

2 weeks in the books for MTC. It’s an exceptional program that’s already making me feel stronger. I’ve read in the forums of people asking why there are no swings or snatches, similar to Total Tension, and I can report that with the last block of heavy DCL ladder, there is no need to do any more ballistics.

move also reviewed YouTube videos of people performing each rep as fast as possible, you can tailor the reps to stay a little longer under tension.

JamesPTA · Jul 13, 2020

7/13/2020. Moving Target Plan B
W3D1 Heavy

movement prep: OS resets, thoracic bridges, pump stretch

2 x(4,4,5) ladders DCL+DMP+FSQ 2x24kg

Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch

JamesPTA · Jul 15, 2020

7/15/2020 Moving Target Plan B
W3D2 Medium

movement prep: OS resets, thoracic bridges, pump stretch

2 x(4,4,5) ladders DCL+DMP+FSQ 2x20kg

Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch

JamesPTA · Jul 17, 2020

7/17/2020. Moving Target Plan B
W3D3 Heavy

movement prep: OS resets, thoracic bridges, pump stretch

2 x(4,5,5) ladders DCL+DMP+FSQ 2x24kg

Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch

This week was the highest in terms of both volume and intensity. I felt it, especially today being a peak day. Week 4 promising to be more forgiving. Respect the wave.

JamesPTA · Jul 20, 2020

7/20/2020 Moving Target Plan B
W4D1 Medium

movement prep: OS resets, thoracic bridges, pump stretch

2 x(4,5,5) ladders DCL+DMP+FSQ 2x20kg

Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch

JamesPTA · Jul 21, 2020

7/21/2020 Mobility

Full OS resets x 10 minutes, Including crawling

16 kg arm bar/bent arm bar x 2 each
16kg TGU —>resilient get down x 2 each
16-20-24kg Bent Press 1x1

Hip flexor stretch, 90/90 stretch, QL straddle, brettzel series.

37 years old today with a lot of reflection during today’s practice. Thankful that I rediscovered my motivation several years back and get my body moving again and get it strong. I’m thankful that I can keep up with young children and house duties without aches and pains the next day. I’m also thankful that I get to help my patients rediscover their mobility and stability and get them back to a functioning human again.

I also reflect on how annoyed I get thinking about where I COULD be today if I had started years earlier, but that honestly also feeds my never-ending motivation.

JamesPTA · Jul 22, 2020

7/22/2020. Moving Target Plan B
W4D2 Heavy

movement prep: OS resets, thoracic bridges, pump stretch

1 x(5,5,5) ladders DCL+DMP+FSQ 2x24kg

Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch

Morning after birthday celebrations. Did NOT do 1:1 rest periods.

JamesPTA · Jul 23, 2020

7/23/2020 Mobility

Full OS resets x 10 minutes, Including crawling

16 kg arm bar/bent arm bar x 2 each
16kg TGU —>resilient get down x 2 each
16-20-24kg Bent Press 1x1

Hip flexor stretch, 90/90 stretch, QL straddle, brettzel series.

JamesPTA · Jul 24, 2020

7/24/2020 Moving Target Plan B
W4D3 Medium

movement prep: OS resets, thoracic bridges, pump stretch

2 x(5,5,5) ladders DCL+DMP+FSQ 2x20kg

Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch

Everything was perfect about this session. The tension, the breathing, the music. I was having so much fun that I accidentally did a 4th rung of 5 with the FSQ block. More squats never hurt anyone, right?

JamesPTA · Jul 27, 2020

7/27/2020. Moving Target Plan B
W5D1 Heavy

movement prep: OS resets, thoracic bridges, pump stretch

2 x(2,4,6) ladders DCL+DMP+FSQ 2x24kg

Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch

Delightfully difficult.

JamesPTA · Jul 28, 2020

7/28/2020 Mobility

16 kg arm bar/bent arm bar x 1 each
16kg TGU —>resilient get down x 1 each
24kg Prying GS
24kg Snatch 4 reps EMOM x 10
24kg Bent Press 1/1 x 5

Hip flexor stretch, 90/90 stretch, brettzel series.

JamesPTA · Jul 29, 2020

7/29/2020 Moving Target Plan B
W5D2 Medium

movement prep: OS resets, thoracic bridges, pump stretch

2 x(2,4,6) ladders DCL+DMP+FSQ 2x20kg

Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch

JamesPTA · Jul 31, 2020

7/31/2020. Moving Target Plan B
W5D3 Heavy

movement prep: OS resets, thoracic bridges, pump stretch

2 x(4,4,6) ladders DCL+DMP+FSQ 2x24kg

Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch

Today was the 2nd and last peak of the program (weight x reps), and now a gentle slope down toward test day.

Chronicles of Becoming a Man

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