063017

So great success today:

Mobility of posterior Chain, ankles wrists & Thoracic spine of a measured effort not exceeding 70% lasting 16:00 (also head bridge and reverse head bridge *01:00 2

-then-

3 Rounds of

5 Piked HSPU

3 00:10 Eccentric Pull Ups

Rest as Needed

But my pronator of "nervy" left arm went into spasm after dinner & could feel that line tighten from radial wrist to my biceps insertion...

Next week I'd like to discuss...

Enjoy your weekend!

062817

Sit + flat white 10-12:00

Roll Back & Calves

Half Hurdler Stretch *2

Runner's Stretch

Arm Circles

Left arm cramping during Wrist Supination

Bar Myofacial Release & Sets of #135*5 Bar Squat helped it release (Neck ? Rib? )

Chin Ups *3*3

Weighted Chin Ups #10*3*5

Squat #135 *5*3, 185*5, 225*3, 275*1, 295*1, 225*3, 185*5

DB Curls 35*5*7

Dynamic Run Warm Ups and

12 Hops

12 Bounding (Diagonal)

12 Hops Forward

12 Jumps Forward (POGO)

062417

Warm Ups (brief)

Power Snatch + OH Sq #95*2+2, 105*2+2, 115*2+2, 125*2+2

Power Clean 115*3, 155*2, 185*2*3

Front Squat #185*3*5

HexB Farmers Carry #235*20m*5

Row 2000m 08:22 negative split

062017

Modes :

12:00 of Thoracic and Hip Mobility

Row 1000m 04:48 relaxed pace

3 Rounds

21 Calorie Row

10 #40 Bilateral DB Thrusters

Rest as Needed

3 Rounds

7 16kg Kettlebell Snatch (es)

14 Alternating #100 MB Ground to Over Shoulder (total)

1 Zercher Squat Weight Ascending (#185, 225, 255)

Rest As Needed

Stretch

062217

Roll Calves *Cross Fiber

Bilateral Runner's Stretch

Treadmill 1 Mile - top speed 5.0mph...Cool Down until 15:00 - > 02:45 ish

Hanging Knee Ups *25*2

Push Ups *20 2(broken)

04:00 Min of Cable Play

Stretch Hips

062317

2 Rounds 00:45 wach

Half Hurdler

Bilateral Runner's Stretch

Wrist Opener

Ankle Opener

Headstand (free + hips flexed)

Handstand (hurts wrists a bit so didn't puxh)

Few Simple Trunk Rotation

061917

2 Rounds

Half Hurdler 00:45 (es)

Plank 00:45

2 Rounds

Runner's Stretch 00:45

Ankle Opener 00:45

Chest Opener 01:30

Arm Circles Forward 00:45

Elbow Grab 00:45

Arm Circles Backward 00:45

Squat Hold 00:45

Row 1000m 04:48 relaxed pace

3 Rounds

21 Calorie Row (sub 00:40)

10 #40 Bilateral DB Thrusters

Rest as Needed

3 Rounds

7 16kg Kettlebell Snatch

14 Alternating #100 MB G2OS (total)

1 Zercher Squat Weight Ascending (#185, 225, 255)

Rest As Needed

051717

Seemingly wrecked still from Thursday.

(over shot active recovery or otherwise tapped from Thursday /Friday)

Warm Ups

Front Squat #135*3*2, 185*3, 215*3*5

RDL #135*5, 185*5, 225*5, 275*5!, 225*5

Power Snatch Warm Ups *45*5*3 (a few full snatching)

Rest 05:00

Stretch 03:00

MTA debacle +

Walk 1.5 Miles

051517

At Titan

Thoracic Mobility (light)

Twisting Bear *5 (hard)

Chest Opener

Shoulder Bridge Simple Trunk Rotation

Headstand Standing 00:12*5 (free)

Handstand 00:24*5

Dynamic Run Warm Ups

Sled PUSH on Turf 10m *10

Lateral Band Green *2m

Ankle Opener

Wrist Opener

Stretch

051417

Posterior Chain Mobility

Half Hurdler

Runner's Stretch

Heels Over Head

Hinge Row *10*3

Overhead Squat PVC *10*3

Power Snatch #95*5, 115*2*3 (slow)

Power Clean 115 *3, 155*2, 185*1, 195*1*3!

Snatch Balance #45*3, 65*3, 75*3

Stretch

(really overheated - > drank flat white, so...)

051317

Skipped

061217

Warm Ups

2 Rounds

Headstand (Tucked)

Piked Handstand

Heels Over Head

Runner's Stretch

Half Hurdler

Jerk Foot Work *3*6

Squat #135*5*2, 185*5, 225*5*4

BB Push Press #135*3, 155*3,165*3*3 hard

Cable Rotation + Extension (60) 42*15

Agility XXX

060817

Stretch & Warm Ups (brief)

*hyped post sit & FLAT WHITE

OH Squats #45*5*3

Power Snatch #95*3*2, 115*3*2

Power Clean 115*3*2, 155*2*2

MB Over Shoulder *12*2 (6 per Shoulder)

20:00 Row:

Dampener 70%

Sub 02:30 Pace

22-26 strokes

3981 Total Meters

DB Curls 30*10+5(with Rotation)

DB Hammer Curls #40*5*5

Standing Quad Stretch

Elapsed Time 1:30:00

061017

Beast Pose ->

Knuckle Quadruped 00:30

Runner's Stretch *2

Arm Circles *10

Half Hurdler Stretch *2

Seated Groin

Simple Trunk Rotation 5

Full Trunk Rotation 5

Elevated Trunk Rotation 5

Snatch Balance #45*3*2, 65*3*2

Power Clean #115*3, 155*2, 185*1*3

Front Squat #205*3, 225*3, 235*3, 245*3*2 

Pull Ups *5*3

Eccentric Pull Ups (00:15)*3, 2, 1

Tabata Assault Bike

4 Rounds

On 00:40

Easy 00:20

(murdered me)

Still 04:00

Stretch 06:00

1 Mile Sunny Walk

(left heel near instep uncomfortable about half way)

06091/

Tired. Movie food coma + allergies + new training frequency...

Warm Ups

Wrist Opener

Ankle Opener

Chest Opener

Runner's Stretch 01:00*2

Free Head Stand! 00:12*3

Lunge *6*3 (for Toe Mobility)

Cable Chest Fly 30*15, 40*10*3

(feeling like that reset my back mid Thoracic right PROBLEM rib)

Sled Drag #45 for 12 Lengths of 19th Street

Handstand Hold 00:24*3

Strict Hollow Dead HSPU *1*2

Back Bridge *1*4

060717

Morning

10 Min EMOM

Odd: 10 Squats (barefoot)

Even; 10 Push Ups

Evening

Treadmill

.25 Miles 7% 3.8mph Forward

.25 Miles 1% 1.8-2.0mph Left

.25 Miles 1% 1.8-2.0mph Right

Total Time 20.00+/ max HR 164bpm

NO Stretch - > FAIL

060617

Fst day after being sick for 7 days

Warm Ups (brief)

Squat #135*5*3, 185*5, 225*5*3

Ring Pull Ups *5*3

Ring Hinge Row *5*3

Hopped about to cool down...

Date?

3 Rounds

00:45 Hambstring Stretch R

00:45 Ring Row

00:45 Hambstring Stretch L

00:45 Ring Hinge Row j10 each round (exhaution)

00:45 Runner's Stretch

00:45 Shoulder Stretch

00:45 Shoulder Bridge

Back Squat 5RM #135*5, 185* 5, 225*5, 255*5

Modes:

Funny walks & ladder 15:00

Play

Bounce

Bound

Lateral

Some Hops

GYMNASTICS

12 Min E(00:45) = 4 Rounds

3 Piked HSPU (Eccentric)

5 Bulgarian Squats

3 Chin Ups (Rebound)

3 20" Off Box Pistols (not hold toe)

052617-052717

0526

3 Rounds

Runner's Stretch *00:45

Shoulder Mobility *00:45

12 Min EMOM

Front Squat Warm Ups #135*5, 185*3

Front Squat #205 *2*10

Unilateral DB Push Press #40*5, 50*5, 55*5, 60*5*3

3 Rounds

Hollow Hold *00:45

Rest *00:45

#7 DB Russian Twist *00:45

Rest *00:45

Stretch 02:00

0527

2000m Row (relaxed pace /02:20 500m splits)

Shoulder Warm Ups

Eccentric Pull Ups 00:06*3*2

Eccentric Chin Ups 00:06*3*2

Power Clean (technique) #115*3*3

Clean Grip DL (Hook Grip) 155*3, 205*3, 245*3, 285*3, 315*3*3

3 Rounds

Neck Bridge *00:45

Ankle and Wrist Mobility *00:45

RVS Bridge on Hands *3

Groin & Low Back Stretching

(03:00)

Resilient PPT

RESILIENTPPT - Squat-Seated Counterweight Breathing lumbar/thoracic spine stretch. Pull your heels into the floor for hammies & squeeze knees into something for inner thighs. Reach the kettlebell forward. Hold and breathe. #Resilient #performance #physicaltherapy #training #nyc #lowback #pain #stretch

#mysolace #upshow - https://www.instagram.com/p/BVAtffcgbRY/