Grouchyjarhead Training

[grouchyjarhead]

20171009:
Max Strength. 3 work sets of 5 presses (80#), 3 work sets of 5 trap bar deadlifts (175#). Starting off light. Goal is to hit these numbers twice a week, then bump it up linear progression style each week (5# and 10# respectively). Finished with 3 sets of bodyweight pull-ups. McGill core circuit later (basically a series of short plank holds and curl-ups but done for several sets).

[grouchyjarhead]

20171010:
Warm-up/mobility exercises, then an easy 800m jog to warm up.

600m resets x3, rest 5 minutes between. 2:14, 2:19, .2:24. Nothing to write home about but it's a start. Learning the right pace is going to be a big help - you either go too fast or too slow since it's a good distance.

100 total swings and 5 get ups per side with 24kg here shortly.

[grouchyjarhead]

20171011:
Max strength. Press 3x5 (80#), trap bar deadlift 1x5 (175#). Passed on pull-ups today as I tweaked my neck at work yesterday - feels better after lots of trigger point work but when I grabbed the pull-up bar I knew it would be a bad idea so I passed on it today. In and out in 30 minutes. McGill core circuit later.

[Barkadion]

20171011:
Max strength. Press 3x5 (80#), trap bar deadlift 1x5 (175#). Passed on pull-ups today as I tweaked my neck at work yesterday - feels better after lots of trigger point work but when I grabbed the pull-up bar I knew it would be a bad idea so I passed on it today. In and out in 30 minutes. McGill core circuit later.

Sorry to hear about your neck. Tennis ball trigger point drills really helped me with my neck issues in the past..

[grouchyjarhead]

I was doing a lot of the same yesterday. It actually progressed well - when I woke up it was so stiff I could barely move it. Using my Starrett resources, I got it to where I could move again fairly well though there was still a lot of inhibition. Driving home to change after my resets, I turned to the right and felt a big POP like a chiropractor adjustment and all of a sudden, lots more ROM. I probably could have done pull-ups but I want to be safe and give it until Monday.

[Barkadion]

I was doing a lot of the same yesterday. It actually progressed well - when I woke up it was so stiff I could barely move it. Using my Starrett resources, I got it to where I could move again fairly well though there was still a lot of inhibition. Driving home to change after my resets, I turned to the right and felt a big POP like a chiropractor adjustment and all of a sudden, lots more ROM. I probably could have done pull-ups but I want to be safe and give it until Monday.

Yeah.. Pain in the neck... Good luck!

It took me a while to heal.. I keep remaining myself "double chin" cue constantly now.. Even when I stroll down the street..

[grouchyjarhead]

20171012:
Apex Hills - 5 rounds with 24kg (20 left, 20 right, 10 two-handed). Hill is just under 100m, not super long but it's steep. Turkish get-ups with 24kg and a little boxing skill work later if I feel froggy for it. Being that I have no scheduled OT tonight, I should be.

[grouchyjarhead]

20171014:
US Army Physical Fitness Test. Push ups and sit ups are max in 2 minutes. Rested 5-10 min between events. Score is in parentheses.

Push-Ups - 80 (100)
Sit-Ups - 68 (91)
2 Mile Run 17:18 (64 - got worse)

Total score 255/300, 250 was the goal. Definitely shows my current block to improve my running is a good idea.

[grouchyjarhead]

20171015:
44 minute long ROMWOD session early in the morning.

20171016:
Max strength. 3 work sets of press (85#), 1 work set of trap bar deadlifts (185#), then was going to finish with a 10 minute AMRAP of pull-ups and dips but it ended up being 4 minutes as I was running a bit behind. Managed 2 sets of each, total of 10 pull-ups and 15 dips. McGill core circuit later on tonight.

[grouchyjarhead]

20171017:
One arm swings and Turkish get-ups with 24kg in AM.

600m resets in PM. 4 rounds, 2:29.5 average.