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Shatterer

Patience...

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Shatterer

Sat. 11/04/17

Hiked approx. 5.75 miles of steep grade mountain with the dog. Intermittently picked up some stones and logs along the way for fun. Amazing outside, had to get out. Back to it tomorrow.

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Shatterer

Sun. 11/05/17

1. KB snatch (32kg) 5x3/ 

2. Chinups (+32kg) 4×4, 1×3, 1×2 w/3s pauses

+zercher squats (115kg) 5x4

3. Bar squeeze (60kg) 2x8, (65kg) 2x5

+green egg squeezes for active recovery

4. TTK (approx. 30lbs) 4x10/

+ext. Bands 3x40/

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Shatterer

Mon. 11/06/17

1. 1 arm hangs 4x15s @ 12kg, 18kg, 24kg, 30kg

+banded single leg hamstring slides 5x5

2. Modified planche pushups (+40kg) 5x5

+crusher replica (50kg) 3x3 + burnout @ 45.5kg 40reps in 5mins

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Shatterer

Tues. 11/07/17

One of my jump ropes snapped as I was jumping in the -8C morning. Walked the dog for 30 mins instead, then did 100 continuous 16kg snatches in 4:57. Long work day ahead today, strength again tomorrow.

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Shatterer

Wed. 11/08/17

Weighed myself today, 72kg.

1. Sumo DL (155kg) 5x5

+strict ring L-sit muscle ups (+4kg) 5x2

2. KB pronators (16kg) 3x5/

+mace to face levers (4kg?) 2x5/

3. Circus pushups + plank (hands on globe spikes, feet on balance board) 3x10+30s holds

+thumb ttk (25lbs?) 3x10/

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Shatterer

Thurs. 11/09/17

1. Goblet Pistol squats (+16kg) 2x5/, (+24) 2x3/

+Weighted decline fat grip row (+10kg) 2x8, (+12kg) 2x6

2. Goblet squat (56kg) 3x8

+mantel chinups 3x4/

3. 2" 2HP 2x5, 8, 10

+blob walks (32.5#) 5x20ft.

Haven't done pistols in a while, rusty. Mobility felt good though, paused reps at the bottom, clean.

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Shatterer

Fri. 11/10/17

1. TGU (36kg) 5x1/

2. KB snatch (24kg) 50 in 3:31

3. Face pull on rings 2x15

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Shatterer

Sun. 11/12/17

1. Plyo pushups onto 16" box 5x5

+sandbag to shoulder (50kg) 5x2

2. 1 arm swings (40kg) 5x5/ EMOM

+Ring rollouts 3x10

3. TGU  (40kg) L only--2×1

4. Loaded carry medley 3x100ft

+4x3min rounds jump rope

Edited by Shatterer

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Shatterer

Mon. 11/13/17

1. Weighted 1 arm hangs 4x15s @ 8kg, 16kg, 24kg, 32kg

+GHR 4x8

2. Floor press (paused) 80kg-3x4, 85kg-2x3

+2.5" crusher replica lift (50kg) 3x3/ + 48kg rep out in 5 mins--42 reps

Going to change up my crusher routine, stalling out. Haven't ever floor pressed, will be able to go heavier next time now that I know how it feels.

 

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Shatterer

Tues. 11/14/17

1. Goblet Pistol squats (+24kg) 4x3/

+decline fat gripz row (+14kg) 2x6 (+12kg) 2x6, BW--15

2. Renegade complex w/24s (10 speed pushups, 10 rows, 2 split RDLs) 5 cycles 

3. TGU (28kg) 3x2/, (32kg) 2x1/

Short, inadequate sleep, plus did 12 miles at work yesterday, feel tired. Decided on a lighter conditioning type of day today, strength tomorrow.

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Shatterer

Wed. 11/15/17

1. Sumo DL (345#) 3×3, (375) 3×1

+strict L-sit ring muscle ups (+4kg) 5x3

2. Circus pushups + plank 10+30s hold x 4

+RBA gripper sets 

3. Thumb ttk 

+Extension bands 3x50/

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Shatterer

Thurs. 11/16/17

Nice out, pushed the easy button to rest up some. Walked an easy 4.25 miles with the dog, then did some intermittent hanging leg raises and bottoms up and gladiator get ups. Strength again tomorrow.

Edited by Shatterer

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Shatterer

Fri. 11/17/17

1. KB snatch (32kg) 5×3/, 2×5/

2. Chinups (+36kg) 5x3

+squat variations 5x5

3. Blob work (lifts and carries with the 37.5), then finished with some tosses, curls, and face lifts with the 33# (half 65), finally got it all in one try.

Made a quick video of the blob combo, don't know why it is an mp4...I am not video savvy, but I'll try to fix the format if anyone has a problem viewing it.

 

20171117_151140.mp4

Edited by Shatterer
  • Like 1

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WestSlope

Great work with the blobs!

  • Thanks 1

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Shatterer

Thanks man! Blobs are definitely my favorite implements!

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Shatterer

Sun. 11/19/17--BW 161#

1. 1 arm hangs 4x15s @ 8kg, 16, 24, 32

+GHR (+8kg) 4×6

2. Floor press (200#) 5x3

+underhand pull apart 2x20, 2x15

3. 2.5" crusher replica 50 reps @ 50kg in 6 mins

 

Edited by Shatterer

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Shatterer

Mon. 11/20/17

1. Chinups (+35kg) 5×3

+Bulgarian split squats (32kg/hand) 4x6

2. Archer row on rings 3x6/

+1H pinch on 2" climber (26kg) 3x5/

3. Blob toss/combo--good way to fry grip at the end, 5 cycles w/33#

 

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Shatterer

Tues. 11/21/17

1. Get up to 5 snatches to get down (24kg) 5 cycles

2. 10 swings to clean to squat to globe squat (48kg) 4 cycles

3. 20kg complexes 3x

4. Jump rope 3x3 min rounds 

+ Ring rollouts 3x10

Edited by Shatterer

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