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Ryan T - Die But Do

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9/22/21

8 GTG 5 push ups + 10 sec flexed hang + eccentric

1x10+10 sn @20kg
1x10+10 sn @24kg
1x5+5 sn @28kg
6x5 sn @32kg

Karate
 
Resurrecting the log...

Desired adaptions by 7/31

Snatch test @24kg (less suckage than usual desired but not required).
Maintain/Increase @24kg Pressing

Methods:
  • Craig Marker's Energy Systems Snatch Test Prep
  • Step-wise low volume pressing
  • Aerobic recovery 3-5x per week
Other details
  • F3 3-4x per week
  • Karate 2x per week with some practice in between. It doesn't ever feel like it's taking anything out of me.
  • Vacation/Deload 7/10-7/15
Tapering:
  • F3: 2x per week after vacation
  • None week before snatch test

Recovery mechanisms:
  • Physical: Contrast showers, mobility, stretching, stress management and sleep hygiene.
  • Nutrition: no huge changes, just get 1-2 lbs of read meat and 4-6 eggs per day, butter as needed, carbs for recovery, continue collagen peptide supplementation, and keep processed food stuffs and alcohol minimized. Consider creatine supplementation.
 
6/13/22

GFE

Prying Goblet Squat @24kg

Snatches: (5r every 30 sec) x 10 @24kg
Presses (2r every 30 sec) x 6 @24kg
(1r every 30 sec) x 4 @24kg

I didn't have any time to do aerobic work after kettlebell training.

6/14/22

Ruck 35# 20:56 min, 1.94 km

In Pairs - One minute exercise, then switch another minute of exercise. I wore a 20 lbs weight vest the whole time.

Station 1- Braemer Throw (20 lbs stone) - I tried both arms.
Station 2- High Pull (36 lbs) /Rows (60 lbs)
Station 3- Lateral raises/front raises with 12 lbs weights
Station 4- Deadlift (120 lbs sandbag) /Good Mornings (30 lbs sandbag)
Station 5- Pullovers (36 lbs) /presses (60 lbs). Both from lying position
Station 6- Curls (60 lbs) / Tricep Press (36 lbs)
After each round sprint 50 m and rest remainder of the minute

Almost Completed 2 Rounds. Thoughtful pairings and well structured.

Later: Karate

6/15/22

GFE

Prying Goblet Squat @24kg

Snatches: (6r every 30 sec) x 10 @24kg
Presses (2r every 30 sec) x 8 @24kg
(1r every 30 sec) x 2 @24kg

Was on the edge of the talk test by the final round.

Run/Walk 3.51 mi, 14:12 min/mi, 49:59 min
Ran 2.42 mi at a 13:41 min pace, walked rest of the way. Was trying to keep it nice and easy. Heat index was 98 dF.

Later: Karate. Kumite focus. Unfortunately, got totally bested. Even took a ridge hand to the face. Mainly landed on my forehead though. Bridge of the nose would have sucked.

6/18/22

Ruck 35# 3 miles

F3 region anniversary.

Location one
Bear crawls uphill stop midway and do a burpee, sprint to the top and then 10 situps. Jog back to the bottom. Next round is same except 2 burpees and 9 situps. I made it through to 8 burpees and 3 situps. Run 600 m to next location.

Location two
Cones 10 m apart. Rifle carry to each cone and do 12 of an exercise. Presses, tricep extensions, rows, curls, swings. Repeat 3 times. Run 600 m to next location

Location three
Partners. Fireman's carry (my partner was 180 lbs so not too bad). Patty cake push ups. Partner drags. Run 600 m to next location.

Finisher with bicycle crunches and flutter kicks.
 
6/19/22

GFE

Prying Goblet Squat @24kg

Snatches: (6r every 30 sec) x 10 @24kg
Presses (2r every 30 sec) x 10 @24kg

6/20/22

160 Seconds Protocol
On the the hour for 8 hours
4x(3r every 50 sec) 1hsw @24kg

This was a good call to get me out of my chair regularly, get some low volume power work in, and get the blood flowing.

Prying Goblet Squat @24kg

Snatches: (6r every 30 sec) x 10 @24kg
Presses 3x2, 2x2, 1x2, 3x2, 2x2 @24kg

Snatches are going well. Presses feel good on the 30s. From goblet squats to finish training time is 12 min

Later later: karate. Lots of stretching and they threw in 5x (10 situps/10 push ups) and 60 air squats. Very intensive kata focus.

Contrast shower to aid with recovery.

Die but do.
 
6/21/22

Ruck 35# 1.3 mi

400 meter run

20 easy ski jumps 100m sprint 70% 100m 50%
20 Square jumps 100m Sprint 70% 100m 50%
20 Stage jumps 100m Sprint 70% 100m 50%
20 Long Jumps 100m Sprint 70% 100m 50%
20 High Knee Jumps 100m Sprint 70% 100m 50%

400 meter run

20 Mountain Climbers 100m Sprint 70% 100m 50%
20 Lunges 100m Sprint 70% 100m 50%
20 Push Ups 100m Sprint 70% 100m 50%
20 Plank Taps 100m Sprint 70% 100m 50%
20 Toe Raises 100m Sprint 70% 100m 50%

400 meter run

I ran extra to pick up some guys for the finish. Roughly 2.5 miles. Never done sprint workouts. Lots of carbs yesterday.

160 seconds protocol

Later: Walk 50 min, 3.0 mi

6/22/22

Walk 2.6 mi, 49:48 min

160 Seconds Protocol
On the the hour for 8 hours
4x(3r every 50 sec) 1hsw @24kg

Later:
Prying Goblet Squat @24kg
Snatches: (6r every 30 sec) x 10 @24kg

Later later: Karate. Sparring focus.
 
6/23/22

Ruck 35# 1.3 mi, 26 min

F3
Musical beatdown started with a song with a specific exercise and ran 230 m lap after each song. The songs/exercise were:
  • Sally Up(Flowers by Moby): Squats with cinder block. When song said "down" hold down squat position. Then when said "Up" stand up. (3:20)
  • Thunderstruck: Circle of planks with one person doing push ups. Person doing push ups would switch after each "Thunder" in the song. A few guys got screwed by the instrumentals. (4:50)
  • Tubthumping (I get knocked down): Every time "I get knocked down" was played we did a burpee. Jumping Jacks in between verses (3:30)
  • Cupid Shuffle: Start in plank position. Push ups for "down", left plank for "slide to the left", right plank for "slide to the right", kicks for "now kick" (3:50)
  • Roxanne: with cinder block rotate between squats, thrusters, and OH presses every time "Roxanne" is said (3:10)
160 Seconds Protocol
On the the hour for 6 hours
4x(3r every 50 sec) 1hsw @24kg

6/24/22

Sunrise:
Walk 2.85 mi, 55:09 min

Mid Morning:
Paddle boarding
.
Later:
Snatches: (7r every 30 sec) x 10 @24kg
Presses 4x2, 3x2, 2x2, 1x2, 3x2, 2x2 @24kg
1x2 @28kg, 1x1 @32kg (failed left)

After snatching:
Street Strider: 7.5 miles, 49 min. I didn't wear a monitor, but my guess is about 130 bpm. based on taking my pulse when I stopped. Played around with tempo and effort to keep things in the aerobic zone.


7 snatches on the 30s leaves about 13 seconds of rest. I was surprised about this. I had expected an extra second, so I must be slowing down a bit. After completing the snatches I had to take a min to normalize breathing to do pressing. Hopefully the next few sessions will remedy this. Pleased about the presses even though I failed 32kg on the left.

6/25/22

Rest Day
 
6/26/22

Sunrise:
Walk 1.55 mi, 29:16 min

Later:
Snatches: (7r every 30 sec) x 10 @24kg
Rest 2 min
Presses 5x2, 4x2, 3x2, 2x2, 1x2 @24kg

For the snatches, I haven't tried the talk test, but my breathing feels under control. From hike to park, 7r on the 30s is giving me 13-14s of rest. Still refining slipping the glove on for the ascent and yanking the bell down to overspeed the drop. I also enjoy experimenting with how little I grip the bell. I think in a couple more sessions I may be to get 7r in 15s.

Presses are feel like they're in a good spot. I may tinker around with raising the intensity but lowering the volume and density.
 
6/27/22

Hindu Push ups
Prying Goblet Squat @24kg

Snatches: (7r every 30 sec) x 10 @24kg
Rest 2 min
Presses 10x1 @28kg, 2x5 @24kg

Later: Karate kata focus

Snatches felt fine. Still working to keep breathing under control. Presses, I decided to give the 28kg for a spin. Significantly harder, the last couple reps per side were a real grind. I was curious to see how the 24kg would feel after the 28kg and the 24kg went up without much difficulty. I'd say I could squeeze 6-7 reps out of 24kg if I was really fresh.

6/28/22

Ruck 35# 1.3 miles

Hero WOD - Zachary Tellier (I led this one)
Round 1: 10 Burpees
Round 2: 10 Burpees + 25 Push Ups
Round 3: 10 Burpees + 25 Push Ups + 50 Lunges
Round 4: 10 Burpees + 25 Push Ups + 50 Lunges + 100 Sit Ups
Round 5: 10 Burpees + 25 Push Ups + 50 Lunges + 100 Sit Ups + 150 Air Squats

Finished under 30 min. Challenging. Good amount of DOMS today, especially in the abs and glutes.
6/29/22

160 Seconds Protocol
On the the hour for 5 hours
4x(3r every 50 sec) 1hsw @24kg

Some random snatch testing for cadence. 10 reps on the 30s takes about 24 seconds from hike to park. Also tested doing 15 reps per arm to get a feel. Probably 50 reps total for the "session." My shoulders were feeling a bit fried from the previous day's work, otherwise I may have just gone for a ST then and there. Might give it a shot over the weekend, just to get it done. If it goes well then I'll probably just make a video for the rest of the skills and submit.

Later: Karate.

6/30/22

Ruck 35# 1.3 miles

Hero WOD - Whitten

5 Rounds:
22 Swings
22 box jumps
400 m run
22 burpees
22 thrusters

All weighted exercises were with a 36 lbs cinder block. Made it through the box jumps on 5th round before time was called at 31 min. Out of all the hero WODs we do, this one is the worst. One guy who's far stronger and athletic said his HR was 181. I would imagine mine was in the neighborhood. Yikes.
 
7/2/22

Ruck 35# 3 miles 55 min

Hero WOD - Loredo
6 rounds
24 air squats
24 push ups
24 walking lunges
320 m run

Time: ~22 min

7/5/22

Crossett WOD (I led this one)
5 rounds
-10 pull ups (subbed rows w 60lbs cinder block - no pull up station)
-20 V-sits
-30 Push Ups
-40 m broad jump burpees
-50 m sprint
-1/2 mile jog
Wearing 20# vest.

I made 2.5 rounds in 28 minutes.
 
7/6-7/9

Lots of various intervals with high volume you body weight, plyometric or running drills.

7/10-7/15 Beach vacation

7/13
Mini death march

40 sn in 2 min @24kg
10 min rest
40 sn in 2 min @ 24kg
1 min rest
20 sn in 1 min @24kg

I noticed that my hands started threatening to tear so cut the session.

7/14

Hands started to get pinched within 10 snatch reps @24kg on either side so terminated the session.
 
7/16/22

20# weight vest 3 mile walk

Attempted to do a snatch death march and couldn't get past 40 reps without my hands starting to tear up. Callouses are filed down and smooth but starting to rip anyway. I'm guessing there was some change in the quality of my skin from the salt water that's still changing back to normal. I've trimmed away the torn portion and will moisturize. I've never been able to wear cotton gloves or a sock before.

7/17/22

Total Rest

7/18/22

4 GUs @ 24kg

Experimented with sets of 5 snatches @ 24kg. Left hand fared better; right hand had to trim away at some tears. Callouses are about as flush to the skin and flat as they can be. I'll give the hands a bit more of a break, continue the more intensive regime of care and revisit in a couple days. The left hand seems to be returning to normal and the right hand is improving.
 
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