Well, I have time off from school, steph is still in cali being a boss dominating med school so I figure I should just go on a training spree this week. Maybe I should become a stay at home dad so I can just work on my glutes every day at the gym. I’d definitely be a DILF.
I didn’t post anything last week because of finals but I was definitely training. I had a week of big misses, which is always fun. Strength is really improving.
Swing and a miss.
Whiffed on this one too.
I also had a setback last thursday. I pulled something in the back of the left shoulder during some ring pullups. Its already feeling much improved. I’m able to do most lifts cautiously 100% pain free. I’m working my way back up to pullups. Lots of light stretches, strengthening and massage a few times per day. Possibly a lat/teres major tear? Not sure, its healing so who cares.
7/23/2012
AM:
- Went for a run. Working on my running technique in vibrams.
PM:
Static Stretch: Hips, Calves, Pecs, Lats, Crossbody
Dynamic Warm-up – squat and calf prep
Activation/Prevention – 3 rounds
- Handstand Hip Touches x 10-20
- Kips x 10-20 (shoulder start acting up on the last set so I stopped)
1) Back Squat – Week 10 of Hatch Program – light week – next week is a new max
- 210 x 5, 225 x 5, 245 x 5, 265 x 5 – focusing on bar speed and technique
2a) Front Squat
- 185 x 5, 205 x 5, 225 x 5
2b) Axle Push Press
- 135 x 5, 165 x 5, 205 x 3, 225 x 2
3) Prowler Push 5 x 40 yards @ 210lbs
4) Interval burpees 30 seconds on 15 seconds off – 4 rounds
- 12, 11, 11, 11
7/25/2012
AM:
Dynamic Warm-up
Met-con – 15-12-9 of:
- 315lb Deadlift
- Pushups
- 400m run
- All done unbroken – Need to work on my running, limiting factor here
Acessory/Prevention
- Reverse Hyper 3 x 10 @ 90-180lbs
- Ring Row 3 x 10(for the shoulder)
- Monster Band Walks + Squats
PM
Static Stretch: Hips, Calves, Lats
Dynamic Warm-up
Met-con:
- 3 powercleans @185
- 50 Double Unders
- 45 Wallballs 20lb
- 6 Power Cleans @185
- 50 Double Unders
- 30 Wallballs
- 9 Power Cleans @185
- 15 Wallballs
- 8:30 total time
Accessory
L-sit hold on Parallettes – EMOM 5 minutes
- All 10 second holds
7/26/2012
Static Stretch: Hips, Calves, Lats, Pecs, Extension, Internal Rotation, Crossbody
Dynamic Warm-up – Squat based warmup
Prevention/Activation – 3 rounds
- Pushup + travel x 10
- Band “W” x 10-15
- Bent Over “Y” x 10-15
1) Back Squat – Hatch Week 10 Day 2 – light week
2a) Front Squat
2b) Pullup
3) Tabata Front Squats @ 135lbs
4) Side-Lying DB External Rotation
7/27/2012 – Trained at Fit for Life in Marlboro NJ with Charlie Weingroff
Static Stretch
Dynamic Warmup
Bench Press – had a tough time keeping my shoulders pinned in place on this bench
- 225 x 3, 255 x 3, 275 x 2, 295 x 2 not a new best but coming along
Accessory 3-4 rounds
- Pullups
- Tricep Pressdown
- Rope Row
Turkish Get-ups – Apparently I suck at these. Charlie showed me how to do these properly.
Scap Stability + DB External rotation
7/28/2012
Static Stretch
Dynamic Warm-up – My left pec is unusually sore from bench yesterday. I think I might have to take it easy next week. Lots of training this week.
Met-con: 20 minutes Partner AMRAP
- 6 Overhead Squats @135lbs
- 12 burpees (I did 30″ box jumps because of my pec)
- 200m run
- Finished 9 rounds and 3 overhead squats. Did it with my main man Pat Byrnes.
