Less is More Log

[tarmyg]

Pretty light day today but tried to keep up the intensity as much as I could.

MOBILITY
Foam Rolling: Thoracic (Upper Back) – 2:00
Medball Thoracic Opener – 2 Sets of 1:00
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
2 Rounds:
2:00 Light Row
4 Samson Stretch Lunges (5-second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers

3 Rounds:
5 Strict Pull-Ups
10 Russian Kettlebell Swings
15 AbMat Sit-Ups

Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

FIGHT GONE BAD
3 Rounds:
1:00 – Wallballs (20/14, both to a 10′ target)
1:00 – Sumo Deadlift High Pulls - 34kg
1:00 – Box Jumps (20″)
1:00 – Push Presses - 34kg
1:00 – Row (calories)
1:00 – Rest

[tarmyg]

Pretty decent today. The coach said we are using deload weight on squats this week. Not like I noticed that to be honest but whatever.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Pigeon Pose – 2:00 each side
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
2 Rounds:
1:00 Slow Bike or Row
5 Strict PU, 10 Pushups, 15 Air Squats
1:00 Slow Bike or Row
15 Hollow Rocks, 15 Superman Rocks

Followed by:
2 Rounds:
30s – Alternating Samson Stretches
30s – Warrior Squats
30s – Alternating Spiderman + Reach

Followed by…
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

SILVERBACK PRIMER
3 Sets
6 Single-Leg Lateral Box Step Ups (each side)
50m Farmers Carry with DB’s or KB’s - two 32kg KB's

SQUAT WAVES
Deload percentages this week. Let’s allow the body and Central Nervous System to heal and recover in order to continue the push next week. Complete these sets “On the 2:00”.

Wave #1
0:00… Set #1 – 6 Back Squats @ 96kg
2:00… Set #2 – 4 Back Squats @ 104kg
4:00… Set #3 – 2 Back Squats @ 112kg

Wave #2
6:00… Set #4 – 6 Back Squats @ 104kg
8:00… Set #5 – 4 Back Squats @ 112kg
10:00… Set #6 – 2 Back Squats @ 120kg

Wave #3
12:00… Set #7 – 6 Back Squats @ 112kg
14:00… Set #8 – 4 Back Squats @ 120kg
16:00… Set #9 – 2 Back Squats @ 128kg

GRACEFUL EXIT
3 Rounds:
10 Power Cleans - 60kg
10 Front Squats - 60kg
10 Push Jerks - 60kg
50 Single-Unders

[RaginCajun]

way to get it!

keep on keeping on!

[tarmyg]

way to get it!

keep on keeping on!

Thanks RC! I am going to keep pushing right after a 4-day vacation :-)

[tarmyg]

I honestly felt on fucking FIRE today during the workout. Simply did not get tired. Could have pushed way more I think! Great day overall. Now off for a 4-day vacation at the beach in Pondicherry!
https://goo.gl/maps/RpSdthyPfks

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row, 10 Spiderman and Reach, each leg
400 Meter Row, 8 Walkouts
300 Meter Row, 6 Inchworms

3 Rounds:
200 Meter Run, 7 Kettlebell Swings, 5 Pull-Ups
Not for time, but to awaken these movement patterns. Gradually build to speed on the runs.

HELEN
3 Rounds:
400 Meter Run
21 Kettlebell Swings - 24kg
12 Pull-Ups

GYMNASTIC CONDITIONING

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3-second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1-second pause with head on floor)

Minutes 10:00 – 15:00:
A) 5 Strict Toes to bar
B) 10 Pausing Hip Extensions (1-second pause at the top of each rep)

Minutes 15:00 – 20:00:
A) 3 Inchworms
B) 3 Pausing Ring Dips – 1-second pause at top and bottom of each repetition.

[RaginCajun]

I honestly felt on fucking FIRE today during the workout. Simply did not get tired. Could have pushed way more I think! Great day overall. Now off for a 4-day vacation at the beach in Pondicherry!
https://goo.gl/maps/RpSdthyPfks

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row, 10 Spiderman and Reach, each leg
400 Meter Row, 8 Walkouts
300 Meter Row, 6 Inchworms

3 Rounds:
200 Meter Run, 7 Kettlebell Swings, 5 Pull-Ups
Not for time, but to awaken these movement patterns. Gradually build to speed on the runs.

HELEN
3 Rounds:
400 Meter Run
21 Kettlebell Swings - 24kg
12 Pull-Ups

GYMNASTIC CONDITIONING

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3-second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1-second pause with head on floor)

Minutes 10:00 – 15:00:
A) 5 Strict Toes to bar
B) 10 Pausing Hip Extensions (1-second pause at the top of each rep)

Minutes 15:00 – 20:00:
A) 3 Inchworms
B) 3 Pausing Ring Dips – 1-second pause at top and bottom of each repetition.

isn't that just a great feeling!!!!!

BOOM!!!

[tarmyg]

Back after a few days off. Honestly thought that time off would do me good but today (or during the night I should say) my left glute muscle started hurting like crazy. Could not get through the workout as a result. A bit frustrated and I'll schedule time with someone who can work on that muscle with sharp elbows.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Pigeon Pose – 2:00 each side
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
2 Rounds:
1:00 Slow Bike or Row
5 Strict PU, 10 Pushups, 15 Air Squats
1:00 Slow Bike or Row
15 Hollow Rocks (Video), 15 Superman Rocks

Followed by:
2 Rounds:
30s – Alternating Samson Stretches
30s – Warrior Squats
30s – Alternating Spiderman + Reach

Followed by…
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Sets, not for time:
8 Suitcase Deadlifts (each side)
8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg)
4 Barbell Rollouts

BACK SQUAT
Wave #1 – “On the 2:00”
0:00… Set #1 – 3 Back Squats @ 96Kg
2:00… Set #2 – 2 Back Squats @ 104Kg
4:00… Set #3 – 1 Back Squats @ 112Kg

Wave #2 – “On the 2:00”
6:00… Set #4 – 3 Back Squats @ 104Kg
8:00… Set #5 – 2 Back Squats @ 112Kg
10:00… Set #6 – 1 Back Squats @ 120Kg

Changing to “On the 90s”
12:00… Set #7 – 1 Back Squat @ 128Kg
13:30… Set #8 – 1 Back Squat @ 133Kg
15:00… Set #9 – 1 Back Squat @ 138Kg

Stopped the workout here. Glute could simply not take anymore!

[tarmyg]

My left glute is still sore but it did not impact today's workout in the least as it was not a very heavy load!

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row, 10 Spiderman and Reach, each leg
400 Meter Row, 8 Walkouts
300 Meter Row, 6 Inchworms
In each row, gradually build from a slow pace to a medium pace.

3 Rounds:
200 Meter Run
7 Kettlebell Swings
5 Pull-Ups

DEADLIFT + DEFICIT HSPU
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Deadlifts (building)
Even Minutes – 3 Deficit Kipping HSPU
NOTE: Super focusing on form in deadlifts as it has always been way poor but those times are over. Form over weight any day is my new rule!

CHRISTINE'S COUSIN
3 Rounds:
500 Meter Row
12 Deadlifts - 102kg
12 Burpee Box Jumps - 24"

DOUBLE-UNDER STAMINA
4:00 for Max Double-Unders

[tarmyg]

Today was a very decent workout and I even felt amazing about my FRAN (or as it was today, NARF) until I saw my leaderboard where some maniac did the workout in 2:10 (My time: 5.57). INSANE!

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Wrist Stretches – 30s in each position
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
:20 second Samson Stretch each side
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
:20 seconds of Scap Retractions off pull-up bar

Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Rounds:
7 Behind the Neck Strict Press
20 Second GHD Supine Hold
3 Sets 3 Dip Drives - Build in weight

PUSH PRESS
On the 0:00… 5 Reps @ 45kg
On the 1:30… 4 Reps @ 54kg
On the 3:00… 3 Reps @ 63kg
On the 4:30… 3 Reps @ 68kg
On the 6:00… 2 Reps @ 72kg
On the 7:30… 1 Rep @ 77kg
On the 9:00… 1 Rep @ 82kg
On the 10:30… 1 Rep @ 87kg
On the 12:00… 1 Rep @ 92kg
On the 14:30… 1 Rep @ 100kg - FAILED ATTEMPT, so damn close.
Until the 15:00 on the clock, continue with singles and build to a heavy single for the day.

NARF
For Time:
9 Pull-Ups, 9 Thrusters - 43kg
15 Pull-Ups, 15 Thrusters - 43kg
21 Pull-Ups, 21 Thrusters - 43kg

BODY ARMOR
3 Giant Sets, resting 1:30 between:
30 Dumbbell Close Grip Floor Presses
30 Banded Pull-Aparts
30 Hollow Rocks
30 Banded Push Downs

[tarmyg]

Moved pretty slow today but overall I am satisfied.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
1:00 Slow Bike or Row
6 Spiderman + 6 Russian Baby Makers
1:00 Slow Bike or Row
10 Pausing Dowel Overhead Squats (pause in bottom)
1:00 Slow Bike or Row
30 second Samson Stretch each side

Followed by…
10 Warrior Squats

Followed by…
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Rounds:
50′ 1-Arm Farmers Carry (each)
10 Cossack Squats (5 Each Side)

FRONT SQUAT
On the 0:00… 3 Reps @ 56kg
On the 1:00… 2 Reps @ 63kg
On the 2:00… 1 Reps @ 75kg
On the 3:00… 3 Reps @ 63kg
On the 4:00… 2 Rep @ 69kg
On the 5:00… 1 Rep @ 81kg
On the 6:00… Rest
On the 7:00… 1 Rep @ 88kg
On the 8:00… 1 Rep @ 94kg
On the 9:00… 1 Rep @ 100kg
On the 11:00… 1 Rep @ 105kg
On the 13:00… 1 Rep @ 110kg
On the 15:00… 1 Rep @ 115kg
On the 17:00… 1 Rep @ 120kg
On the 20:00… 1 Rep @ 125kg

QUATTRO
4 Rounds:
15 Calorie Bike
18 Wallballs - 9kg
15 Kettlebell Swings - 24kg
12 Burpees

RECOVERY ROW
4 Rounds:
3:00 Recovery Row + 15 GHD Sit-Ups

[RaginCajun]

i get tired just reading this!

well done!

[tarmyg]

Memorial Day, a traditional American holiday, but it is an international recognition. It is not precisely the remembrance of American warfighters, but rather, all of those who fight for the greater good. In an era where humankind is truly, and finally, working towards the same common goal of peace, this is an effort that is just as much overseas as it is internal to the US.

If there is one thing our predecessors would want, it would be to live through their legacy. It is not wrong to mourn. It’s part of the remembrance. We miss them so. But if they could tell us, it would be to turn our tears into pride. And to use that pride as energy day in and out to be the best possible human being we could be.

In celebration of those who gave their today, for our tomorrow. Thank you.
You are deeply missed, and to our last breath, we will make you proud. Happy Memorial Day.

MURPH
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

“Murph”
Run 1 Mile
100 Pull-Ups
200 Pushups
300 Air Squats
Run 1 Mile
Wear a 20# (10kg) weight vest.
TIME: 47.37

[tarmyg]

From the coach:
Grunt Work
5 June – 7 August (9 Weeks)

This cycle will be challenging. Stamina training isn’t always the sexiest, but it is by far the most rewarding. Lets go to work.

-Monday-
Snatch Technique
Stamina Squat
Body Armor (Accessory)
Midline

-Tuesday-
Gymnastic Stamina
Conditioning
Aerobic Capacity

-Wednesday-
Barbell Cycling
Deadlift
Conditioning

-Thursday (Rest)-

-Friday-
Clean and Jerk Technique
Heavy Squat
Conditioning

-Saturday-
Long Conditioning (20+)
Body Armor (Accessory)

-Sunday-
Rest

Today's workout, 5.30.2017:

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Pectoral Mash – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Light Row into…
3 Rounds:
10 Hollow Rocks
10 Superman Rocks

5-4-3-2-1:
Spiderman and Reach, each leg
Inchworms
Empty Barbell Stiff Legged Deadlifts
Empty Barbell Good Mornings

DROP THE HAMMER
For Time:
21 Deadlifts (225/155), 21 Calorie Assault Bike
15 Deadlifts (225/155), 15 Calorie Assault Bike
9 Deadlifts (225/155), 9 Calorie Assault Bike

MIDLINE
Alternating EMOM x 12 (4 Rounds):
Minute 1 – 50 Double-Unders
Minute 2 – 15 GHD Sit-Ups
Minute 3 – 18/14 Calorie Row

POST-WORKOUT MOBILITY
1:00 Pectoral Mashing (each)
1:00 Shoulder to Floor (each)
1:00 Puppy Dog

[tarmyg]

Felt pretty darn good in today's workout. Up to Delhi for a couple of days so missing two days of workouts this week.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Wrist Stretches – 30s in each position
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
:20 second Samson Stretch each side
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
5 Scap Retractions off pull-up bar

2 Rounds:
5 Box Jumps - 30"
15 Slow Hip Extensions

Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

KIPPING HANDSTAND PUSHUPS
2 Rounds:
Minute 1 – 11 Kipping HSPU
Minute 2 – 10 Kipping HSPU
Minute 3 – 9 Kipping HSPU
Minute 4 – 8 Kipping HSPU
Minute 5 – Rest

HANG SQUAT CLEAN
Building to a heavy single hang squat clean for the day.
Minute 1 – 3 Reps @ 45kg
Minute 2 – 3 Reps @ 51kg
Minute 3 – 2 Reps @ 59kg
Minute 4 – 2 Reps @ 63kg
Minute 5 – 1 Rep @ 68kg
Minute 6 – 1 Rep @ 72kg
Minutes 7-12 – 5 additional singles

BARBELL CYCLING
“Freight Train”
On the Minute x 5 at 45kg weight
Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks

BODY ARMOR
3 Sets, resting 2:00 between:
12 Kneeling Unilateral Dumbbell Presses
12 Unilateral Dumbbell Bent Over Row
18 Chest Supported Rotator Retractions
18 Chest Supported Front Raises

RECOVERY BIKE
Spend 10:00 on the Bike

[RaginCajun]

Boom!

Take the rest bud, your body will thank you!

Enjoy!

[tarmyg]

Day 1 of “Grunt Work”. As I have moved from a strength cycle I am now into stamina which was demonstrated best today by finding a 15RM of Back Squat. Body felt great today but how I'll feel on Saturday is a different story. I'll add one more log entry today as I have started my run training today. Conditiniong is there but need to get my legs used to running. Goal is 5K under 20 minutes which seems reasonable.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3 Rounds:
1:30 Slow Bike or Row
1 Round of 5/10/15*
Round One – 5 Scap Retractions, 10 Pushups, 15 Air Squats
Round Two – 5 Kip Swings, 10 Pushups, 15 Dowel Good Mornings
Round Three – 5 Strict Pull-Ups, 10 Pushups,15 Dowel Overhead Squats

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

SNATCH
Part 1 – Primer
5 Sets, building in weight. Start with an empty barbell.
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balances
NOTE: Kept this light at 30kg

Part #2 – Complex
On the Minute x 9:
Power Snatch + Overhead Squat + Squat Snatch
On the 0:00 – 40kg
On the 1:00 – 44kg
On the 2:00 – 48kg
On the 3:00 – 40kg
On the 4:00 – 44kg
On the 5:00 – 48kg
On the 6:00 – 40kg
On the 7:00 – 44kg
On the 8:00 – 48kg

PAUSING SNATCH DEADLIFTS
Set #1 – 3 Pausing Reps @ 72kg
Set #2 – 3 Pausing Reps @ 76kg
Set #3 – 3 Pausing Reps @ 80kg
Set #4 – 3 Pausing Reps @ 84kg

STAMINA SQUAT
Back Squat – Establish a Heavy Set of 15 Reps
15RM - 110kg

BODY ARMOR
— Part 1 —
On the 3:00 x 4 Sets (12:00)
10 Good Mornings
10 Front Rack Single-KB Reverse Lunges
10 Cossack Squats

— Part 2 —
EMOM x 10
15 GHD Sit-Ups
15 Hip Extensions

[tarmyg]

Update 2.

Started my run training today and as it is something I have not done for quite some time I did a small 1K. I'll do a 2K Wednesday, 3K Friday and then stick to that for the following week and increase the week after. Pretty poor timing on my 1K, 5.16 but guess you got to start somewhere.

[tarmyg]

Great day in the box today and I felt full of energy.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Pectoral Mash – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Light Row into…
3 Rounds:
10 Hollow Rocks
10 Superman Rocks

5-4-3-2-1:
Spiderman and Reach, each leg
Inchworms

Barbell Warmup
With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

STRICT HSPU
Establish a max set of strict handstand pushups.
Max = 15

STRICT PULL-UPS
Establish a max set of strict pull-ups.
Max = 13

HANG TOUGH
“Hang Tough” Part #1
AMRAP 4:
27 Hang Power Cleans - 52kg
27 Wallballs - 9kg
27 Calorie Row
NOTE: 1 round

Rest 4:00

“Hang Tough” Part #2
AMRAP 4:
21 Hang Power Cleans - 52kg
21 Wallballs - 9kg
21 Calorie Row
NOTE: 1 round

Rest 4:00

“Hang Tough” Part #3
AMRAP 4:
15 Hang Power Cleans - 52kg
15 Wallballs - 9kg
15 Calorie Row
NOTE: 1 round + 6 reps

ROW CONDITIONING
2 Rounds:
500 Meter Row @ 2K Race Pace + 10 Seconds , Rest 1:00
500 Meter Row @ 2K Race Pace + 7 Seconds , Rest 1:00
500 Meter Row @ 2K Race Pace + 5 Seconds , Rest 2:00

[tarmyg]

Great day again in The Box. Lower back felt a bit tired, obviously, due to the WoD the other day.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Wrist Stretches – 30s in each position
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
:20 second Samson Stretch each side
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
5 Scap Retractions off pull-up bar

2 Rounds:
5 Box Jumps (you choose height… reset after each rep, focus on explosiveness)
15 Slow Hip Extensions

Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

DEADLIFT
Set #1 – 5 Deadlifts @ 56kg
Set #2 – 4 Deadlifts @ 72kg
Set #3 – 3 Deadlifts @ 88kg
Set #4 – 3 Deadlifts @ 104kg
Set #5 – 3 Deadlifts @ 104kg
Set #6 – 3 Deadlifts @ 104kg
Set #7 – 3 Deadlifts @ 104kg
Set #8 – 3 Deadlifts @ 104kg
NOTE: I have taken a serious reset on Deadlifts as my form was less than perfect. Purley focusing on form and stretching my hamstrings which is holding me back right now.

ZAGATO
21 – 15 – 9:
Deadlifts - 61kg
Push Jerks - 61kg
Barbell-Facing Burpees

BODY ARMOR
Body Armor Part #1
Alternating OTM x 12:
A) 10 Pushups + 15 DB Floor Presses
B) Max Double-Unders in 40 seconds

Body Armor Part #2
Midline
3 Sets, resting as needed between:
100 Meter Single Arm Farmer’s Carry
30 AbMat Sit-Ups

[tarmyg]

Conditioning is 100% increasing. Felt on fire again. Could have run this workout again which simply means I did not push hard enough and that my Squat Stamina section should have been heavier. Lesson learned!

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
1:00 Slow Bike or Row
5 Scap Retractions + 7 Pushups + 10 Warrior Squats
:40 Medium Bike or Row
5 Strict Pull-Ups + 7 Pushups + 10 Air Squats
:30 Fast Bike or Row
(Empty Barbell) 3 Front Squats + 3 Strict Presses + 3 Thrusters + 3 Kipping Pull-Ups

Rest 1 – 2 Minutes

1 Round, at 60% intensity:
200 Meter Row
10 Thrusters
5 Pull-Ups

JACKIE
1,000 Meter Row
50 Thrusters - 20kg
30 Pull-Ups
TIME: 7.17

STAMINA SQUAT
OTM x 12 (4 Rounds):
Minute 1 – 4 Front Squats @ 75kg
Minute 2 – 8 Back Squats @ 75kg
Minute 3 – Rest

RECOVERY
15:00 Recovery Bike
At the 5:00, 10:00, and at the 15:00, complete 15 GHD Sit-Ups.

[tarmyg]

Good session today. Did a 2K run yesterday afternoon as part of my run training and man was my legs cramping at the end of that 2K :-) Ways to go on that one.

MOBILITY
Foam Rolling: Thoracic (Upper Back) – 2:00
Medball Thoracic Opener – 2 Sets of 1:00
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500m light row:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers

Barbell Warmup – Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

PAUSING CLEAN DEADLIFT + POWER CLEAN
7 Sets of 2 Complexes:
Set 1: 40kg
Set 1: 50kg
Set 1: 60kg
Set 1: 70kg
Set 1: 80kg
Set 1: 85kg
Set 1: 90kg

HURRICANE
Activation for “Hurricane”
1 Round: 100 Meter Jog, 5 Power Cleans (light loading)
Rest 1:00
1 Round: 100 Meter Medium Run, 4 Power Cleans (medium loading)
Rest 1:00
1 Round: 100 Meter Run, 3 Power Cleans (workout weight)

Rest 4:00

3 Rounds:
800 Meter Run
21 Power Cleans - 70kg

[tarmyg]

Short stretching today.

UPPER BODY
LATS - FOAM Roll - 2:00 Each Side
TRAPS - LACROSSE Ball - 1:00 Each Side
PEC MINOR/BICEP - LACROSSE Ball - 2:00 Each Side
SHOULDER TO Floor - 1:00 Each Side
CHILDS Pose - 2:00 Total

LOWER BODY
QUAD/ADDUCTOR - FOAM Roll - 2:00 Each Leg
Butterfly - 2:00 Total
STADDLE Pose - 2:00 Total
FIGURE Four - 1:00 Each Side
COUCH Stretch - 2:00 Each Side

[tarmyg]

Seems like progression is a straight arrow at the moment. Going to enjoy that while it lasts as we all know down periods do come!

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3 Rounds:
1:30 Slow Bike or Row
1 Round of 5/10/15*
Round One – 5 Scap Retractions, 10 Pushups, 15 Air Squats
Round Two – 5 Kip Swings, 10 Pushups, 15 Dowel Good Mornings
Round Three – 5 Strict Pull-Ups, 10 Pushups,15 Dowel Overhead Squats

:45s second Samson Stretch each side (Video)

Followed by…
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

SNATCH TECHNIQUE
Snatch Grip Sotts Press - 5 Sets of 5
This was one humbling experience in understanding my own stiffness in overhead movements.
Set #1 – 4 Reps @ PVC Pipe
Set #2 – 4 Reps @ PVC Pipe w/ 4kg weight
Set #3 – 4 Reps @ PVC Pipe w/ 9kg weight
Set #4 – 4 Reps @ 15kg Barbell
Set #5 – 4 Reps @ 15kg Barbell

Hang Snatch High Pull - 5 Sets of 4
Set #1 – 4 Reps @ 24kg
Set #2 – 4 Reps @ 28kg
Set #3 – 4 Reps @ 32kg
Set #4 – 4 Reps @ 36kg
Set #5 – 4 Reps @ 40kg

High Hang Pausing Squat Snatch - 5 Sets of 3
Set #1 – 3 Reps @ 32kg
Set #2 – 3 Reps @ 40kg
Set #3 – 3 Reps @ 48kg
Set #4 – 3 Reps @ 48kg
Set #5 – 3 Reps @ 48kg
NOTE: Pause was 2 seconds, mid-thigh.

SQUAT
Complete each wave as one giant set, with as little rest as needed between weight changes. That is, complete your first set inside the wave, change the weights, and immediately get back beneath the bar.

Wave #1 –
5 Back Squats (Each): 99kg + 107kg + 115kg

Rest 3:00

Wave #2
4 Back Squats (Each): 107kg + 115kg + 124kg

Rest 3:00

Wave #3
3 Back Squats (Each): 115kg + 124kg + 132kg

NOTE: Took about 15-20 seconds to changes weights. This exercise was pretty darn heavy!

AIR BAGS
7 Rounds:
10 Barbell Reverse Lunges, 5 each leg (Zercher Carry) - 32kg
10 Barbell Power Cleans, 5 each shoulder - 32kg
20 Lateral Hops over Bar (1 Jump = 1 Rep)
200 Meter Row
1min Rest

BODY ARMOR
Alternating EMOM x 10
Odd Minutes – 13 GHD Sit-Ups
Even Minutes -13 Hip Extensions

[RaginCajun]

Shazaam that is a lot of work!!!

[tarmyg]

Fairly decent day. Feels like I should be faster, stronger and with more stamina but maybe my running will show results in a couple of months. Opening the day with handstand pushup stamina building, and capping off the day with a single conditioning portion. Recovery to finish!

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Pectoral Mash – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Light Row into…
3 Rounds:
10 Hollow Rocks
10 Superman Rocks

5-4-3-2-1:
Spiderman and Reach, each leg
Inchworms

Barbell Warmup
With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

STRICT HSPU
5 Rounds:
1:30 Light Bike
Strict Handstand Pushups
Set #1 – 5
Set #2 – 6
Set #3 – 7
Set #4 – 6
Set #5 – 5

HARLEY LOVE
6 Rounds:
13 Thrusters -43kg
14 Pull-Ups
TIME: 13:54

RECOVERY
10:00 Light Bike
Followed by:
A) Banded Hamstring Distraction – 2:00 Each Leg
B) Couch Stretch – 2:00 Each Leg
C) Pigeon Pose – 2:00 each side

[RaginCajun]

how long does it take you to finish a workout like you posted above?

[tarmyg]

how long does it take you to finish a workout like you posted above?

This one took about 1h 45min. Normally it's about 2h.

[RaginCajun]

This one took about 1h 45min. Normally it's about 2h.

Damn, that's about what I thought. Are you supplementing nutrition during to keep the energy up?

[tarmyg]

Damn, that's about what I thought. Are you supplementing nutrition during to keep the energy up?

Funny you would ask about the nutrition aspect. Up until tomorrow I have been eating as much as humanly possible and still not able to pass 190lb. Starting a short cut tomorrow in a different log.

[RaginCajun]

Funny you would ask about the nutrition aspect. Up until tomorrow I have been eating as much as humanly possible and still not able to pass 190lb. Starting a short cut tomorrow in a different log.

I have ESP!

Why not just log it in here?

[tarmyg]

Good workout again. Fell behind on the Power Cleans a bit and had to stop at 70kg on the WoD but still feel good about it.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Wrist Stretches – 30s in each position
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row
3 Rounds:
:20 second Samson Stretch each side
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
5 Scap Retractions off pull-up bar
2 Rounds:

5 Box Jumps (you choose height… reset after each rep, focus on explosiveness)
15 Slow Hip Extensions

Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

HANG POWER CLEAN
On the Minute x 10:
Set #1 – 5 Hang Power Cleans @ 54kg
Set #2 – 4 Hang Power Cleans @ 59kg
Set #3 – 3 Hang Power Cleans @ 63kg
Set #4 – 2 Hang Power Cleans @ 68kg
Set #5 – 1 Hang Power Clean @ 72kg
Set #6 – 1 Hang Power Clean @ 77kg
Set #7 – 1 Hang Power Clean @ 82kg
Set #8 – 1 Hang Power Clean @ 87kg - FAIL

BEHIND BARS
“Behind Bars” Part #1
In a 4:00 Window:
400 Meter Run, 15 Barbell-Facing Burpees, Max Power Cleans - 61kg
REPS: 15

Rest 4:00

“Behind Bars” Part #2
In a 4:00 Window:
400 Meter Run, 10 Barbell-Facing Burpees, Max Power Cleans - 70kg
REPS: 6

Rest 4:00

“Behind Bars” Part #3
In a 4:00 Window:
400 Meter Run, 5 Barbell-Facing Burpees, Max Power Cleans - 70kg
REPS: 10

[tarmyg]

I have ESP!

Why not just log it in here?

Thinking about keeping it real clean! You think it would be better to just continue in here?

[RaginCajun]

Thinking about keeping it real clean! You think it would be better to just continue in here?

Unless you are wanting advice from the pros, I would. Just seems like this is your daily log/thread.

[tarmyg]

Started a cut today. Was going to do a different log but changed my mind and will just keep it in here. Funny how things work out. My daughter (An absolutely awesome 7-year old) was recommended by her drama teacher to start doing some photoshoot and such because she loves acting and art. This has sort of taken off, to say the least, and we can now see her picture on massive billboards here in Bengaluru. Bizarre. But wait, because of her, my daughter that it is, I am also doing some work in that area and my first job will be in mid-September and so I need to be a bit leaner. Nothing crazy but will need to land around 6-7% to have a decent definition of the abs. Regardless, here is how I am eating. I am just showing my macronutrient breakdown and not detailing all the food and such. Training stays the same.

Starting stats:
Bodyweight: 186.8lbs (84.7kg)
Ab Circumference: 89cm
Blood Pressure: 131/64
Morning Pulse: 66
Body Temperature: 36.2

Wake-up
Vitamin D, 10,000 IU
N-Acetyl Cysteine, 1,200mg
Omega 3, 3g
Vitamin E, 400 IU
Glutamine, 10g
Water, 1L

Breakfast - 7am
Protein - 38.97g
Fat - 33.805
Carbohydrates - 13.12
Calories - 512.605
Supplements
Thermo Peak - 1 serving
Water - 1L

Pre-Workout
BCAA - 5g
Creatine - 2.5g
Water - 1L

During-Workout
BCAA - 5g
Creatine - 2.5g
Water - 1L

Post-Workout
BCAA - 5g
Creatine - 2.5g
Glutamine - 10g
Water - 1L

Lunch - 1pm
Protein - 37.39g
Fat - 32.795
Carbohydrates - 15.41
Calories - 506.355
Supplements
Thermo Peak - 1 serving
Water - 1L
Omega 3 - 1g

Dinner - 5pm
Protein - 39.69g
Fat - 32.295
Carbohydrates - 15.41
Calories - 511.055
Supplements
Thermo Peak - 1 serving
Water - 1L
Omega 3 - 1g

Night Snack - 9pm
Protein - 45.43g
Fat - 33.705
Carbohydrates - 0.45
Calories - 486.865
Supplements
ZMA
Omega 3 - 1g

[RaginCajun]

You have one bad ass daughter, awesome!

Diet, give or take 2000 cals, like it. With all that work you are doing, the fat should melt right off!

[tarmyg]

Felt quite beat up today which I think is expected with this level of training and having such low-calorie intake. The highlight was Wonder Woman joining me at CrossFit today :-)



Diet update:
Bodyweight: 181.9lbs (82.5kg)
Ab Circumference: 89cm
Blood Pressure: 137/71
Morning Pulse: 67
Body Temperature: 36.7
Total weight dropped since Day 1: 4.9lbs (2.2kg)

Training:

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Banded Hamstring Distraction – 1:00 each side
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
1:00 Slow Bike or Row
1 Round of Strict Cindy
:40 Medium Bike or Row
1 Round of Strict Cindy
:30 Fast Bike or Row

200 Meter Jog

Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Push Presses

SPLIT JERK SKILL
Part #1 – Jerk Balance
3 Sets of 3 – Empty Barbell
3 Sets of 3 – Light Load - 30kg
Part #2 – Tall Jerk
3 x 3 Empty Barbell
3 x 3 Light Load - 30kg
Part #3 – Split Jerk
7 Sets of 3, building in weight.
Set #1 – 3 Reps @ 45kg
Set #2 – 3 Reps @ 50kg
Set #3 – 3 Reps @ 54kg
Set #4 – 3 Reps @ 59kg
Set #5 – 3 Reps @ 63kg
Set #6 – 3 Reps @ 63kg
Set #7 – 3 Reps @ 63kg

STAMINA SQUAT
OTM x 10 (5 Rounds):
Odd Minutes – 3 Front Squats @ 80kg
Even Minutes – 6 Back Squats @ 80kg

BELLS AND WHISTLES
21 Dumbbell Hang Squat Cleans (50’s/35’s)
21 Kipping Handstand Pushups
600 Meter Run
15 Dumbbell Hang Squat Cleans (50’s/35’s)
15 Kipping Handstand Pushups
600 Meter Run
9 Dumbbell Hang Squat Cleans (50’s/35’s)
9 Kipping Handstand Pushups
600 Meter Run
NOTE: Stopped after second 600m run. Did not have it in me to finish today. Most likley due to bootcamp in the morning and yesterday I ran Arms, Chest and ran 3.3km.

[tarmyg]

You have one bad ass daughter, awesome!

That she is brother, that she is. Love her to death! :-)

[tarmyg]

Going from unlimited food to 2k calories is, well, f*%^&*g hard!!!

[tarmyg]

No training today.

Quick status update:

Body Weight: 179.6lbs (81.4kg)
Ab Circumference: 89cm
Blood Pressure: 139/60
Morning Pulse: 72
Body Temperature: 36.9
Total weight dropped since Day 1: 7.6lbs (3.4kg)

[OdinsOtherSon]

No training today.

Quick status update:

Body Weight: 179.6lbs (81.4kg)
Ab Circumference: 89cm
Blood Pressure: 139/60
Morning Pulse: 72
Body Temperature: 36.9
Total weight dropped since Day 1: 7.6lbs (3.4kg)

Brother, I'd kill for BP readings like that! Great work!