Vo2MAX 80 Sets 8 reps 16kg

Easy money.. I will start over @ 9 reps/set. With a hand sock.

and heres a TGU clip....

Yeeeeaaaaa boyyyyy

Z health, chop & lift, leg swings, lunges, high knees, knee pulls, high kicks etc etc.

got myself nice and warm

Rack deadlifts
425 x 5

KB Front squat
2x3 - 32kg L/R

Jump rope
3 rounds of :30 as fast as possible in the squat stance
rested 1 minute between rounds

hip flexors, squat stretch, goodmornings
done.

Deadlifts and Front Squats

Z, chop & lift, dynamic warmup

Rack deadlifts below knee
225 x 1
405 x 1
435 x 5

KB Front squats
3x3
2 x 24kg

stretch
done.

435 went up without much of a fight, really explosive through the lockout. Front squats are not arbitrarily added to this modified PTP. The bottom position of the deadlift is a sticking point of mine, front squats are one of the best ways to train the bottom position and get the hip flexors really firing.

Rack Deadlifts

Z, chop and lift, inch worms

Rack deads

405 x 5
405 x 5

CoC # 2 - 5 times with right hand

First set I could have gotten 10, easy money. I will start my PTP cycle @ 435

SledgeHammer and Sprints

Started off with

Z, chop and lift

10lb Sledgehammer

1x10 strikes
1x10
1x10

Sprint 40m

1x10 strikes
1x10
1x10

Sprint 40m

1x10 strikes
1x10
1x10

Sprint 40m

rest was 10seconds between each set, except the last one, went right into sprints no rest.

stretch
hip flexors
cossacks through all the hip positions

I've noticed in football that I'm extremely fast going in a straight line but when I have to deccelerate and change directions I loose all my steam. Thus, the cossacks.

PTP cycle starts next week

FMS evaluation, Z drills, Deadlifts and Getups

So I had the pleasure to meet Tom Phillips RKC II in Old bridge over the weekend to have a free FMS eval. I saw the value in this and took the drive there. Really smart guy, his buddy was also really cool.

Went through all the FMS screens and found an assymetry on the right hip on the hurdle step. As well as some rotational instability. Many ah ha moments, even during the first screen, the overhead squat. The FMS screens were truly humbling

I had been having problems with the inside toe pulls, and they both recommended I do both that, and Z drills for the right hip (internally rotated) and my left shoulder (externally rotated).

They showed me how important eye position is when doing ANY lift, be it a pistol, deadlift or squat. I was able to go rock bottom pistol on my left side with a counterweight for 2 reps and a few more on my right just by changing eye position. Incredible.

Tom got to talking to about deadlifts, and recommended I start doing them again. I had been scared away from there because a previous injury but the FMS screen said I was cleared to do them, so that is what I did.

Sunday night -

Z drills, chop and lift

Rack deadlifts, below the knee
started with the bar x 3
135 x 3
225 x 3
315 x 3
365 x 3
405 x 3

bodyweight - 195

Pretty damn good for not deadlifting for over a year, thank you swings and snatches.

I am going to do a PTP cycle. I will start somewhere between 365 and 405 and do getups instead of presses. 3x a week, sprints and sledgehammer for conditioning.

Monday -

Getups
20kg
5 x R / L

Really practicing and focusing on the half getup, rotating the shoulder and keeping both shoulders packed in.

Played flag football tonight, no sacks today but I was all over the QB with constant pressure

See you wednesday.

Sledgehammer love

Played flag football on Sunday and Monday. Skipped training yesterday

10lb Sledge
7 rounds x 10, decent pace not trying to kill it

then I upped the intensity
10 rounds x 5, alternating with my brother, no rest.

stretch

done.

This was my first time working with a sledge, it was very addicting. There is something about smashing the christ out of a tire with a huge hammer that really puts a smile on my face

I bought Athletic body in balance by Gray Cook. Read most of it last night and put myself through the movement screen. I found some asymmetries and things I need to work on. Very interesting stuff. I really liked his writing style and philosophy, you could tell that it is going to help tremendously.

I am going to put the inline lunge corrections into my warmup, and work my weaker side 2 sets more than the stronger. I am really excited about this and I'm looking forward to making progress in passing all of the screens.