Speed Day

Wow, this was a good one. Some strong numbers, strong efforts and speedy movements. Things clicked today on a lot of levels. Programs like these offer moments like today and everything comes full circle. Numbers wise to those who
Do not know they are not impressive, but understanding what I do of the dynamic/speed day from westside, today was a good one

Speed Military Press
28/3 x 10 R
28/3 x 10 L

Really got the speed down. Set 10 felt as good if not better than set 1. Every 30 sec do reps.

Tactical Pull-up, speed style
3 reps every 30 sec x 15 sets

This was tough but set 15 was a strong finish , with 13/14 being the hardest.

Box pistol squat
Double 16kg/2x5 R and L

30 sec rest between sets. Last week these sucked, today they were great. Lost focus/tension a couple times but no
Issues today. Hard hard work but doable And a big improvement

Double Clean
32/5x5

No biggie, just part of the program. The 30 sec intervals with pause make these tougher.

Front lever
3x3

Well, ok! This was of the charts huge for me. I was fooling around last week in warm ups and something clicked. So today I decided to put it all together. It was the swing/snatch/clean hike, the straight arm pulldpwn, the planche, the pull-up all in one! Super happy to be close to doing these.


That's enough for the day, as always warmup, gymnastic/yoga mobility and flexibility, and foam roll.

Max effort

One thing about max effort is failure leads to success, or at least this is my mental approach. Why, because I analyze where I fail, what's the weak link in the chain relative to the move and address this in the next weeks moves.

Another, is max effort taxes the shit outta a person, especially when I have 3 different maxes to address. But I love every f-ing minute of this. Today I amped up things with a little OTM work aka on the minute.

Double KB military press (all trips)
16
20
24
28
32
40/3x5

OTM work which really increased the intensity. I liked the challenge but I should have rested more to increase quality and workload, but good to be strong under this timeframe. Been 2 months since last did this and added a set today. You will notice on the second video I struggled for that third rep, key was staying focused, engaged and finishing what I started.


Weighted pull-up
12kg/3x8

Got stronger from 4-7. This is a good day! I needed some weighted volume. Once I drop 10 lbs I will be much better off :)

Pistol, max effort
16/3/3
20/3/3
24/2/2
32/1/1
36/1/1F L/1 L
40/1/1
48/1/1

I love the fight. The focus and concentration. Today I focused on 2 things that seemed to slip my mind
1. Tighten the core, brace the abs pushing them out
2. Crush the bell, activating the Lats and Pecs as well as biceps

Can I just say that I felt so much more powerful such better balance. Also on the 36kg i missed my L, regathered and hit the second attempt.

Lifting is so much more than just lessons associated with movement, these are lessons of life. My training in and out of the gym or on the yoga mat, or riding my mountain bike, etc all are microcosms of The macrocosm aka big picture.

This pistol with the beast was by far the easiest ever and I hit the Left my traditionally less stable side and crushed it.

Side note: Time to hone in the diet, 80/20 does not work now, did for the first few months but need to tighten the boot straps