Notes -So after this I went to the gym and did a few band pull-aparts and touchdown squats. On a whim I attempted a barbell front squat. For the first time ever I did it! Due to mobility restrictions I've never been able to do them. All of this mobility work is paying off. Mobility has been the bes...

17 November 2016 - Thursday Warm up: Limber Eleven, Leg swings Tempo Run 5k at 8-9/10 HRM was not working. Felt a little slow on this one. Might be the transition back into squatting. Core Circuit (80s) Plank V-sit Eagle T-spine Cobra Side Plank Cool down: 15 minutes of Mobility and Foam Rolling

16 November 2016 - Wednesday Warm up: Limber Eleven, Foam Rolling Operator Template ( Week One - 70% ) Bench: 150 for 3 sets of 5 Squat: 180 for 3 sets of 5. *(plus a few extra) WPU: + 5 for 3 sets of 5 Suitcase Carry (Dumbbell) 75 for 50m 80 for 50m 85 for 50m *Been playing around with High Bar sq...

15 November 2016 - Tuesday Warm up: Limber Eleven followed by half mile jog with high knees, heel kicks, etc thrown in Intervals 6x400 Fairly sick today didn't keep track of all the times. around 1:25ish Cool down: 15 minutes-ish of hip mobility and foam rolling Core Circuit (80s) Plank V-sit Eagle...

14 November 2016 - Monday Operator Template (Week One - 70%) Bench: 150 for 3 sets of 5 Squat: 180 for 3 Sets of 5 Pull ups: +5 for 3 sets of 5 Farmers Carry (Dumbbels): 60 per hand for 50m 70 per hand for 50m 75 per hand for 50m 75 per hand for 50m Carries were fairly light.

10 November 2016 - Thursday Worked up to a heavy single on squats with 255; so a 10 pound increase. I tested them at the end of that block as well, but did not include them in that block or this one due to a hip injury. I think it would be safe to assume that (for me at least) deadlifting holds/sli...

Going to set up this block using the standard operator cluster with Bench, Squats, WPU/Deadlift. I think the hip issue has resolved itself.. I don't want to speak to soon though. I am going to test squats tomorrow and see where I am at. Last time I tested them it did flare up pretty bad, but I have ...

Hey man, Sparked my interest, and I did a bit of reading on it. Seems like a nice way to save some time in the mornings. A friend of mine experimented with this a few months ago while also working on conditioning a lot and he got noticeably leaner. He was pretty hungry in the mornings as we would wo...

8 November 2016 - Tuesday

Intervals

6x400m with a 2:1 rest to work ratio.

Forgot the watch ran these with a buddy.

Green2Blue wrote:Great progress. Honestly I'd be beyond happy if I could make all 3 lifts improve by at least 10 lbs in a mere 6 weeks.

Ya man thanks. Now that I'm a day removed from testing I realized 10 pounds per lift for a few more blocks would be decent progress.