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Patience...


Shatterer

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Tues. 09/05/17

1.  KB snatch (24kg) 50 total in 5mins

2.  Double KB swing (24s) 5x10

+Turkish get ups (32kg) 5x1/side

3.  1 arm hangs 2x30s/arm

+Ab wheel 2x20

4.  Jump rope 2x3min rounds

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Wed. 09/06/17

1. Sumo deads (DO)

135--8

220--2×5

275--3×2

315--2×1

335--2×1 (mixed grip)

2. Weighted rkc plank (+55lbs)

+35lb blob loads onto 24" platform

5/hand--5/hand--10/hand alternating on last set

Had to do some yard work today, short and sweet session. Disappointed I had to stagger my grip at 2xbw. Aside from that, 335 felt easy. Hoping to get to 400 by 12/31.

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Thurs. 09/07/17

1. Chinups (+100lbs) 5x1 + 15BW cooldown

+dips (+100lbs) 5×4 + 20BW cooldown

2. Double KB front squats (light work for cns activation) 3×10 w/24s

+2H pinch lift on 4" climber (60kg) 5x2

3 PRs today: 60kg 2H pinch, first triple digit chin since my injury, and finally closed my IM#2 (112) for 2 MMS reps. Tried the gripper since I was feeling strong today, and crushed it. Onward and upward.

Edited by Shatterer
Grammatical error
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Friday 09/08/17

1. Pyramid turkish get ups (24kg)

1/-2/-3/-4/-5/

2. Tornado ball slams (11kg) 50 total in approx. 4:30

3. Hanging straight leg raises 3x10

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Sun. 09/10/17

1. Turkish get ups (+36kg) 4x1/side

+ Bottoms up get up (16kg) 2x1/side

2. One arm hang (15secs) +4kg, +8kg, +16kg, +24kg

3. Face pull on rings 3x15

+core medley

 

First day of deload, little shoulder maintenance and basic movement training. Have some new toys coming this week: stirrup from BSS, a left turn 2, and a half 95 hex blob.

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Mon. 09/11/17

1. Box jumps (40" box) 4x10

+50kg sandbag load (48" platform) 4x5

2. Standing arm over arm sled pull on grass (speed reps @80kg) 4x2x25ft

+KB crush carry (40kg) 4x100ft.

Worked out outside, heat wore me out a little bit, wanted to try some grip work but didn't have enough in the tank.

Edited by Shatterer
Grammatical error
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Tues. 09/12/17

1.chinups (+32kg) 2x3 (+16kg) 2x7

+pushups (+25kg) 4x10

2. Strict ring L-sit muscle ups (pauses at top and bottom) 2-2-2-2-3

3. Stirrup lifts (40kg) 3x5/side

+core wheel 2x20

 

Adjusting to the stirrup, first time using it, challenging. Light day for deload.

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Wed. 09/13/17

1. Jump rope 4x3min rounds

2. Flexor and extensor work with 2.5in crusher replica

3. Walked 4 miles

Light work to ease the elbows today.

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Thurs. 09/14/17

1. Tuck front lever pulls 3x5

+GHR 3x6

2. Archer row on rings 3x8/side

+unilateral kb floor press (32kg) 3x8/side

3. Pullups on  2 2.5in crusher replicas

(15s concentric, 15s eccentric) 4x3

+hex pinch (40lb) 4x3

4. Hanging straight leg raises 3x10

 

Still deloading....

 

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Fri. 09/15/17

1. Reverse sled drags (120kg) 4x25yds

2. Forward sled pulls (160kg) 4x25yds

3. Sled runs for speed (80kg) 4x25yds

4. Weighted crawls (+20.5kg) 2x50yds

5. Tornado ball slams--50 in 4:40

Need to take some time off from direct grip training, tried typing at work and I felt like my fingers were stuck in concrete. The deload continues...

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Sun. 09/17/17

1. Hiked 3 miles, easy grade for most of it.

2. 4ish hrs later did some pushups and chinups for reps

100 pushups

50 chins

Under 9mins. Haven't done endurance-based reps like that in quite some time. Easy day, R&R.

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Mon. 09/18/17

1. KB snatch (28kg) 50 total in 4:40ish

2.  Paused TGU (32kg) 5x1/side

3. Plate pinch (2 slick 25s) 5x2/side

+straight hanging leg raises 3x10

4. Stirrup lifts (100lbs) 3x2/side

+kb pullover burnout (24kg) 40 reps

Edited by Shatterer
Grammatical error
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Tues. 09/19/17

1. Chinups (+40lbs) 4x5

+Seesaw kb press (24s) 4x6/side

2. Decline ring row (+8kg) 3x8

+Decline pause ring pushups 3x10

 

Put in 15.5 miles at work yesterday, needed a break for the feet and legs. 

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Been analyzing some of my deficiencies and realized my wrists are weak. Decided to make a homemade mace to mimic sledge work. Nice out (autumn finally!), so outdoor workout.

1. 40" box jumps 4x10 (1" rest b/t sets)

2. Tornado ball slams (11kg) 100 total in 9:50

3. Mace forehead levers (approx. 4kg? Mace) 8x1/side alternating

4. Pronation/supination 2x5/side w/5lbs?

+3x1 min rounds jump rope at 75% of max effort

+Swiss ball stir the pots 3x20

Speed/power kind of day, felt good. KB work tomorow w/some grippers maybe.

Edited by Shatterer
Grammatical error
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Thurs. 09/21/17

1. Start/stop 1H kb swings (40kg) 5×5/side

+plyo metric pushups onto 16" blocks

4x8

2. Goblet squats for cns (48kg) 3x8 

Gripper work

IM #2 (112) R--4x1 MMS closes (+5s over crush on last rep)

LT#2 (106) clamped at parallel L--4x3 (+5s over crush on last rep)

GHP4 (98) R--3x5  L--3x3 (40mm)

IM 1.5 (87) R--2x2  L--2x1 TNS closes

IM 1--1x10/hand

3. Extension holds a la Gil Goodman (12.5lbs) 2x30s/hand

+standing ring rollouts 3x10

Had more in me for grippers but decided to play it smart. TNS closes are still very difficult for me but I will start programming them more since I feel that the weakest part of my crush is the beginning and sweep. Watched Paul Knight's video, very helpful, just a matter of getting the actual feel down, taking some work.

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Fri. 09/22/17

1. Face pull on rings 3x15

+neck harness (16kg) 15-15-10

2. Hiked 6 miles

Back to loading next week.

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Sun. 09/24/17

1. Gladiator get ups (24kg) 5x1/

2. Double KB cleans (24s) 4×10

+mace to forehead levers (4kg mace?) 5x2

3. Jump rope 2x3min rounds

4. Hanging leg raises 3x10

+coordination work:juggling, rxn ball

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Mon. 09/25/17

1. Sumo DL

135--8

225--5

275--2×3

315--3×2

335--3×1 (mixed grip)

+Unilateral KB press (32kg) 8×1/

2. KB pullover (40kg) 4x5

+gripper work 

IM #2 (112) R--1 25mm close+3 MMS closes

LT#2 (106) clamped @ parallel L--4×4

GHP 4 (98) R--6,5,4 L--4,3,2 25mm speed closes

IM 1 R--12 L--10 40mm speed closes

3. Ext. Holds 2×30s/

+weighted planks 2x1 min (+25kg)

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Tues. 09/26/17

1. Chinups (+28kg) 5x4

+planche pushup variation (+32kg) 2×6, 2×5

2. Bulgarian split squat (+28kg/) 3x6/

+2H pinch (wide) 57.5kg 2x2, 2x3

(60kg) 2×1

+"bomb" style ball lift 20kg-2x5/, 22kg-2x3/

Got called into work so had to do my strength training right when I woke up, before work. Dislike doing this as my performance always seems lousy. Life happens, numbers will be better next time.

Edited by Shatterer
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Wed. 09/27/17

1. Jump rope 3x3 min rounds

+reaction ball 3 rounds

2. Pushup to mountain climber on TRX 15, 15, 20 (for speed/time)

+speed work with mace

3. KB swings (40kg) 2×25 

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Thurs. 09/28/17

1. TGU (37kg) 4×1/side

2. Zercher squat (85kg) 3x5

+1 arm hangs (15s) +8kg, +16kg, +24kg x2

3. Wrist flexion/extension w/2.5 in crusher replica 2x10 each/side

Slowly working my way back up to get ups with the beast (48kg). 37 felt easy, should get 40kg consistently by the end of this cycle. First time doing zercher squats too, easy weight, will go heavier next time.

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Fri. 09/30/17

1. Chinups (+35kg) 5x3

+unilateral kb push press (36kg) 3x4/

2. Double KB front squats (24kg/) 2x10

+2" 2H pinch lift (50kg) 2x1+5s holds

+1H 4" pinch lift 45# 2x3R, 2x1L

52.5# 2x1 R, 48# 2x1 L

3. Globe squats (48kg) 2x8 

+hub lift 42.5# 2x3/, 50# 2x1/

Never tried hub before, used a homemade version and it is humbling indeed. I could only get 3 fingers on it, and it was slick! Going to look at my programming over the weekend, may need to change it, pinch needs work.

Edited by Shatterer
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Sun. 10/01/17--conditioning

1. Box jumps (40") 3x10

+dragonflags 3x12

2. KB snatch (24kg) 50 total in less than 5 mins

3. TGU (24kg) 1/-2/-3/-2/-1/ 

4. Tornado ball slams 50 in 4:05, then another 50 in 4:42

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Mon. 10/02/17--strength

1. Sumo DL 135x5, 225x5, 275--2x3, 305-2x3, 325--2x2

+unilateral KB press (32kg) 3x2/

2. KB pullover  (40kg) 4x6

+gripper work (wide day) 

GHP4 (98) R--3  L--1 (40mm/speed)

TNS closes R-#1.5 (87) 1, L-#1 2

Silver bullet holds (1.5 + 1.25kg) 15s/

x4 cycles, one gripper right to the next

3. Ext. Holds 2x30s/hand

+rkc plank (+75#) 2x45s

Despite feeling strong deadlifting, I had a lingering tightness in the lumbar spine so I decided to cut it short. Easily could've gotten 375 I think but better to be smart than regretful. Trying a new gripper idea, wide day and then a close day, we will see. Trying not to be frustrated by my lack of progress, then again I titled this log what I did for a reason. Baby steps.

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Tues. 10/03/17--strength

1. Chinups (+25kg) 5x5

+modified planche pushup (+35kg) 5x5

2. Bulgarian split squats (+24kg/hand) 3x8/

+2H wide pinch 55kg--2×3, 60kg--2×2, 62.5kg--2x1 (PR)

+"bomb" style lift 46.5#-2×3/, 53#-2×2/, 56.5#-2×1/side

Thumbs were very tired by the time I started adding weight to the bomb lift, probably could've handled more. Dialed back the weight on the split squats due to my tight lower back, felt easy. Also, the planche pushup variation is HARD.

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