Shatterer Posted October 4, 2017 Author Share Posted October 4, 2017 Wed. 10/04/17--conditioning 1. Jump rope 4x3min rounds 2. Face pull on rings 3x15 +stir the pot on swiss ball 3x20 3. Reaction ball/shadowboxing Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 5, 2017 Author Share Posted October 5, 2017 Thurs. 10/05/17--strength 1.TGU (36kg) 4x1/ +band pull aparts 3x15 2. GHR 3x8 3. 2.5" crusher replica lift 100#--3×2/ 95#--5/ 90#--8/ + 5s isometric hold +L sit on rings 4x15s Disappointed in the crusher numbers, need to start incorporating more fat grip work. Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 6, 2017 Author Share Posted October 6, 2017 (edited) Fri. 10/06/17--strength 1. Chinups (+40kg) 6x2 +unilateral axle landmine floor press (pauses at top and bottom--35kg) 5x4 2. Zercher squats (105kg) 4x5 +towel hangs (+50kg) 4x15s +blob work (35lbs) Edited October 6, 2017 by Shatterer Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 8, 2017 Author Share Posted October 8, 2017 Sun. 10/08/17--conditioning 1. KB snatch (16kg) 100 unbroken in 5" 2. Jump rope 3x3" rounds +mace to forehead levers (approx. 4kg?) 10/ 3. Ring rollout 3x10 +reaction ball 3 rounds Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 9, 2017 Author Share Posted October 9, 2017 (edited) Mon. 10/09/17--strength 1. Chinups (+32kg) 6x3 +modified planche pushups (+36kg) 5x4 2. Bulgarian split squats (+32kg/) 4×6/ +gripper work R hand IM#2 (112) 3x2 MMS closes +1 set 25mm close L hand GHP4 (98) 4x2 25mm closes R hand GHP4 (98) 2x10 25mm close L hand IM#1.5 (87) 2x5mm closes 3. Ext. Holds 2x15s/ (upped the weight) Grippers man. Still having trouble finding my set on that #2, the jump is so big between my GHP4 and that 2, it doesn't feel like it carries over well. I was hoping to get multiple closes on the 2 at 25mm but couldn't get it, tough to warm up. Leg strength felt good though, blew through those 32kgs on the split squats. Edited October 9, 2017 by Shatterer Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 10, 2017 Author Share Posted October 10, 2017 Tues. 10/10/17--strength 1. TGU 4x1/ @ 36kg, 36kg, 38.5kg, 38.5kg +band pull aparts 3x15 2. GHR 3x8 +KB hacksquats (24kg) 3x5 3. Core medley +2.5" crusher replica 100# 3x3 Wanted to attempt more on the crusher but had to rush into work. Get ups felt solid, no wobbling, will get the 40kg next week. Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 12, 2017 Author Share Posted October 12, 2017 Thurs. 10/12/17--strength 1. Sumo DL 135#-8, 225#-6, 275#-2×3, 315#-2×2, 335#-2×1, 350#-3×1 +KB press (32kg) 4x2 + pauses 2. KB pullover (40kg) 4x6 +2HP w/new sorinex 2" block 35kg-2×5, 40kg-2×3 3. 20mm crimp pullups 8x1 +bomb lift 50#-3/,5/ 60#-2/, 62.5#-1/ +weighted planks (+75#) 2x1 min The new pinch block is super slick and I couldn't find the sweet spot to chalk it or my hands yet, hence the low numbers. Humbling, as usual when I log grip work... Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 13, 2017 Author Share Posted October 13, 2017 Fri. 10/13/17--strength 1. Chinups (+35kg) 5×3 +advanced tuck planche pushups 4x6 2. KB goblet squats (56kg) 4x6 +towel hang (+60kg) 4x15s +light blob work Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 15, 2017 Author Share Posted October 15, 2017 Sunday 10/15/17--conditioning 1. KB chain (24kg) get up to 5 snatches to gladiator get down w/5s hold--5 rounds/side 2. Sled sprint (approx. 100kg) 4x50yds 3. Battle ropes 4x20s intervals +sandbag clean to bride carry (50kg) 2x50 ft / shoulder carry 2x100ft 4. Body saw 3x10 Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 16, 2017 Author Share Posted October 16, 2017 (edited) Mon. 10/16/17--strength 1. Chinups (+30kg) 5x4 +modified planche pushups (+36kg) 2x4, 3x5 2. Zercher squats (105kg) 4x6 +gripper work, highlight of which was getting 2 25mm reps w/IM#2 (112) with some speed (clacked). Felt stagnant today, just couldn't push it. Time for deload next week, work some basic elements and reset. Edited October 16, 2017 by Shatterer Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 17, 2017 Author Share Posted October 17, 2017 Tues. 10/17/17--strength 1. Sumo DL 335#--3×3, 350#--6×1 +kb press (32kg) 6×2/ 2. KB pullover (40kg) 3x8 +blob work (30#) 5x5/ Got the loadable blob from Strongergrip. Excellent tool, difficult for my medium hands to get around. 350# felt light, next cycle should see 375. 1 Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 18, 2017 Author Share Posted October 18, 2017 Wed. 10/18/17--conditioning 1. Tornado ball slams--50 in 3:48 (PR!), another 50 in 4:21 2. Jump rope 3x3min rounds 3. Face pull on rings 3x15 +stir the pot on Swiss ball 2x20 Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 19, 2017 Author Share Posted October 19, 2017 Thurs. 10/19/17--strength 1. Chinups (+50kg) 1x1 test (post-injury PR!) then archer pullups 3/, 4/,4/ +1 arm 1 leg pushups 3x5/ 2. Strict ring L-sit muscle ups with pauses 5x3 3. KB front squats (28kgs/) 3x10 +towel hangs (+72kg) 2xbw PR! 5×12s +2" climber pinches (101#) 5x3 I hesitate to call this a strength session, didn't feel strong at all. Pretty much a deload day come early, went light on upper body and squats as my body just feels beat up. Towel hang PR at 2x BW which was good, though that towel felt like trying to hold onto a trout or something equally slick. Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 21, 2017 Author Share Posted October 21, 2017 Sat. 10/21/17--deload 1. KB snatch (24kg) 50 total in 4:04 2. TGU (32kg) 5x1/ 3. Fat gripz rows 4x10 +Sorinex 4" pinch block work Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 23, 2017 Author Share Posted October 23, 2017 (edited) Got called into work early yesterday, session was cut short: Sun. 10/22/17--deload 1. Glute bridge hang and march 4x12/ +pushups on globe spikes 4x10 2. 1 handed deficit deadlift (72kg on 6" blocks) 3x5/ +kb pronation (24kg) 2x15 Edited October 23, 2017 by Shatterer Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 23, 2017 Author Share Posted October 23, 2017 Mon. 10/23/17--deload 1. KB goblet squats (48kg) 4x8 +L-sit towel pullups 4x8 2. 1 arm pullup negatives 3x20s/arm 3. Seated arm over arm sled pull (120kg) 2x30ft, (150kg) 2x30ft +sled push (120kg) 2x30ft, (150kg) 2x30ft +Light blob work (30lbs) Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 24, 2017 Author Share Posted October 24, 2017 Tues. 10/24/17--deload 1. KB chain (32kg) 2 swings to 2 cleans to 2 snatches--4 cycles 2. TGU (36kg) 4x1/ 3. Face pull on rings 3x15 +body saw 3x10 Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 25, 2017 Author Share Posted October 25, 2017 (edited) Wed. 10/25/17--deload 1. Hamstring curls 3x10 +BW dips 20-15-15 2. Ball grip pullups 40 in about 6 mins 3. KB hack squat (24kg) 3x5 +bar squeeze (poor man's grip machine basically) 3x8 + isometric holds (100#) 4. Ring rollout 2x10 Keep getting called into work early, cutting my sessions short. Thankfully it's still deload. Edited October 25, 2017 by Shatterer Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 26, 2017 Author Share Posted October 26, 2017 Thurs. 10/26/17--deload 1. Standing arm over arm sled pull (140kg) 6x25ft 2. Sled pull (180kg) 6x25ft. 3. Reverse sled drag (180kg) 6x25ft. 4. Plyo pushups onto 12" blocks 4x10 +light pinch block work (2" climber) 50kg 4x8 Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 27, 2017 Author Share Posted October 27, 2017 Fri. 10/27/17--deload 1. One arm sprawl to snatch (24kg) 40 total in approx. 7 mins 2. Ring work (German hangs, skin the cat, single leg front levers) 4 rounds +Baraban adj. Gripper work light sets 3. Jump rope 3x3 min rounds +rxn ball 3 rounds 4. TTK 3x20/hand + 2x10 thumb sets +ext. work on balance board Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 29, 2017 Author Share Posted October 29, 2017 (edited) Sun. 10/29/17--strength Early A.M.--4 mile easy grade hike with the dog. Later: 1. 1 arm hangs 4x15s @ 16kg, 20, 24, 28 +GHR 4x8 2. 1 arm pushups (chest to floor, +5kg) 3x5/ +2.5" crusher replica (50.5kg) 3x3 + 3s holds x 2 3. Face pull on rings 3x15 +body saw 3x10 Day 1 of a new cycle, R shoulder is a little problematic so I had to scrap my original pressing exercise and opt for easier. Also added some face pulls for maintenance. Edited October 29, 2017 by Shatterer Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 30, 2017 Author Share Posted October 30, 2017 (edited) Mon. 10/30/17--conditioning 1. 2.5 mile run in 18:35 (-4C outside!) 2. Rxn ball 2x3" rounds 3. Juggling on balance board +neck harness (16kg) 3x15 Edited October 30, 2017 by Shatterer Quote Link to comment Share on other sites More sharing options...
Shatterer Posted October 31, 2017 Author Share Posted October 31, 2017 (edited) Tues. 10/31/17--strength 1. Sumo DL 335#--3x3, 350#--2x2, 360#--2x1 +KB press (32kg) 5x2 2. 20mm crimp pullups (+4kg) 5x2 3. Bar squeeze (50kg) 2x8 + 5s holds, (55kg) 2x6 + 5s holds +thumb ttk 2x10/ 4. Ext. bands 2x50/ Pressing felt subpar today, will do dips next week instead, change it up. Edited October 31, 2017 by Shatterer Quote Link to comment Share on other sites More sharing options...
Shatterer Posted November 1, 2017 Author Share Posted November 1, 2017 Wed. 11/01/17--strength 1. Chinups (+28kg) 5x5 +TGU (36kg) 4x1/ 2. Seated sled pull (120kg) + push (140kg) 2x40ft +KB pronators (16kg) 5x1/ 3. Wrist flexion/extension w/2.5" crusher 2x10/ +KB wrist pulls (24kg) Quote Link to comment Share on other sites More sharing options...
Shatterer Posted November 3, 2017 Author Share Posted November 3, 2017 (edited) Fri. 11/03/17 1. Chinups (+40kg) 5x2 +KB fsq (28s) 4x8 2. 2" 2HP (52.5kg) 2x5, (55kg) 2x3, (60kg) 2x1 +blob walks (30#) Long work day today, had to rush through to get to work. Edited November 3, 2017 by Shatterer Quote Link to comment Share on other sites More sharing options...
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