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Shatterer

Patience...

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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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Shatterer    16
Shatterer

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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