Taking the rest of the week of to recover going to start body weight movements , lot of conditioning, grip work, and also work on getting a lot of stretching in starting on DAY64 9/6/14 – 9/20/14 (for the next two weeks)…… trying to stay away from lifts to in till my back feels good again and my hands feel good again. FOR SOME REASON MY HANDS HAVE A SHOCKING FEELING IN THEM WHEN I DO HEAVY SNATCHES ANYBODY KNOW ANYTHING ABOUT THIS OR HAVE THAT PROBLEM?
Recovering from being sick…..
Finally feeling better gonna take the rest of the week off maybe hit a little bit of strength or something Then starting for the next two weeks starting OCT 6 going to stick to body weight movement and hit a lot of cardio staying away from lifting to recover my back and my hands. FOR SOME REASON MY PALMS HURT AND HAVE A SHOCKING FEELING IN THEM WHEN I DO SNATCHES… DOES ANY BODY KNOW OR EVER HAD THIS PROBLEM?
BJJ TUESDAY
Warm-up:
100kB swings @40 for time:
5:23
(IF THE KB GETS SET DOWN YOU START OVER) MAX 2ATTEMPTS
15Pistols
3x30sec handstand holds
150Singles (UNBROKEN MISS 1 START OVER) (MAX 3 ATTEMPTS)
Stretching/ Static Shaping/ Skill n Drill:
Flexibility:
4×0:20 Box Shoulder Stretch + 8 Immediate PVC Raises
Static Shaping:
2×1:00 Hands and Feet Hollow Hold
Skills and Drills:
3×3 Arch to Hollow Swing + Chest to Bar
WEIGHT LIFTING:
1) 5X1 Clean from blocks (just above knee) – 80% of max
% based off of 190 #150
2) 5X1 Jerk from blocks – 80% of max
% based off of 180 #145
3) 3X5 Touch & Go Cleans (full) – 75% of 5rm
#135
Strength:
1a) 3×8 Strict Pull-ups – rest 2:00
1b) 3×8 HSPU – rest 2:00
Taking Friday through Monday off because of my back taking some time off of it and stretching it out taking some time off.
Warm-up:
100 one handed KB swings @40lbs For time: time:2:50
15 Pistols (15 each side total of 30)
3x30sec Handstand holds
150unbroken single sunders ( MISS 1 START OVER)(3attempts MAX) *first try got unbroken
Flexibility/Skill n Drill:
Flexibility:
Handstand Hamstring Stretch 4×0:20
Skills and Drills:
3×8 Arch to Hollow Swing + Kipping Chest to Bar
Weightlifting:
3+1X5 Split Jerk (no drops) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
135
Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
Accessories:
1) Tall Snatch: 5X5 – work to a 5rm
105
2) Clean Grip Behind the Neck Push Press: 1X8
135
Strength:
1a) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00
135,135,125
*Today was good back was hurting been stretching and taking off to mush for weeks because of it well not the stretching part but I think its time for a chiropractor visit
This is what it is all about reaching your goals and passing your goal!! HTFU GOOD JOB MARY!
*FULL VIDEO COMING SOON
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Another sick day…….
Sick today don’t feel good so taking today off.
But found out my fat,and muscle percentage today.
body Fat percentage: 21.4%
Weight of body fat: 40.35lbs
Lean body percentage: 78.6%
Weight of lean body mass: 148.25
But with all that being said My goal by the end of the Whole30 challenge I want to down to 15% or les of body fat be able to complete 25 pulls UNBROKEN and clean 225. Let’s see how this challenge goes!
didn’t get to workout so make up day is Thursday.
REST DAY
Today the 56 day Whole life challenge starts and already messing up had my Pre workout like I always do so guess that’s a point down but gonna stay on track from now on through the 56 days.
Doing a Crossfit bench mark at the beginning and end of the challenge. The workout Cindy will be done at the beginning ”today” and at the end of the whole life challenge to see the difference in my performance in the workout. Felt good on the workout today got 14rounds so I am shooting for 25rounds at the end of the challenge. For you guys that don’t know what ”Cindy” is it’s as many rounds as possible for 20min of 5pull ups, 15push ups, and 15squats.
*FOR MORE INFORMATION OR JUST WATCHING MY PROGRESS IN THE WHOLE LIFE CHALLENGE YOU CAN LOOK NEXT TO ”TRISTAN’S STATS” AND YOU SHOULD SEE ”TRISTAN’S 56DAY WHOLE LIFE CHALLENGE”.
20min AMRAP( AS MANY ROUNDS AS POSSIBLE)
”Cindy”
5 Pull ups
10 Push ups
15 Squats
14Rounds
Rest day
Wasn’t going to workout. Today was my rest day, and my back hurts but today its not for me.
On September 11, 2001, 19 militants associated with the Islamic extremist group al-Qaeda hijacked four airliners and carried out suicide attacks against targets in the United States. Two of the planes were flown into the towers of the World Trade Center in New York City, a third plane hit the Pentagon just outside Washington, D.C., and the fourth plane crashed in a field in Pennsylvania. Often referred to as 9/11, the attacks resulted in extensive death and destruction, triggering major U.S. initiatives to combat terrorism and defining the presidency of George W. Bush. Over 3,000 people were killed during the attacks in New York City and Washington, D.C., including more than 400 police officers and firefighters.
Warm-up:
25 tempo GHD Back extentions
25 GHD Sit-ups
911 singles unders
Warm-up:
Run400m
Row400m
Stretch/Skill n drill:
Flexibility:
Thoracic Spine Barbell Stretch 4×0:20
Immediately follow each set with 8 PVC raises
Skills and Drills:
3×5 Pull-up Levers to Vertical
Weight lifting:
1) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), restas needed
195pr
2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed
175
3) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
155 80% #125
Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
Strength:
1a) 4×1:00 ME Strict Pull-ups – rest 2:00
4,4,4,3
1b) 4X1:00 ME HSPU – rest 2:00
4,3,3,3
Conditioning:
3 runds for time of:
20 wall-ball shots, 20-lb. ball to 12-foot target
15-foot rope climb
Warm-Up:
50Kb Swings@ For time:
25 Tempo GHD Back extentions
30 GHD Sit ups
150 Singles( Work for speed)
Snatch work:
Load weight up then load down then go back up in weight.
REST DAYS
Take 20min to establish a 1rm clean
Weight Lifting:
2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed
180PR
Conditioning:
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
10rounds
*Didn’t get up this morning so having to make up in the pm session
Warm- up:
100kb Swings For Time:
25 Tempo GHD Back Extensions
30 GHD Sit Ups
100 single unders
Weightlifting:
1) 5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed
125
2) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.
%based off of 95: 80
Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
Strength:
1a) 4X8 BB Weighted Back Extensions – heavy but perfect, rest 90 sec.
Just bar
1b) 4XME (timed) Plank Hold (absolutely rigid with no sag) – rest 90 sec.
Conditioning:
5min
Run 400m
AMRAP
Thrusters
Rest 2min
then:
5min
Run400m
AMRAP OH Squats
**PM SESSION REST**
Thehtfujourney 