Sorry to hear about the wandering pain but sounds like you have a great plan to improve in other ways. I love the TNMT reference and now I am going to have to make my kids watch it this weekend so I can sit with them.
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Iāve gotten the kiddo to watch a few episodes as well. Now that theyāre into martial arts it has some staying power.
And appreciate the support. I have to get out of my own way really. I can train everything, as long as Iām smart.
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Is there skyr yoghurt in the mix atm fella?
(I love me some cheese still).
Sadly, cheese is still a āthou shall notā for me, outside of fat free or grassfed cottage cheese
AM WORKOUT (0315 Natural Wakeup) FASTED
KALSU WOD
But with log viper presses instead of thrusters (same weight)
Time: 52:50
Daily work
Notes: I caught myself spending 2 days trying to come up with something OTHER than this workout to do, which was a sign to me that it was what I needed to do. It totally answered the mail in that my hamstring wasnāt bothered by it and my forearm managed to survive. Definitely didnāt set any records for time, but doing this fasted at 0300 is a different animal compared to having a few meals in me. This workout ALWAYS sucks, and no matter how you pace yourself at the start, itās too ambitious. I was definitely gassed and hurting. Thsoe burpees really just beat the hell out of you.
When I focused on getting hip pop to move the log, things went faster. Damndest thing.
Pain is migrating, which is a good thing. Itās moved from my forearm to my bicep.
I think Iāve determined Iām eating too much celery. I use it as a Nuts n More delivery mechanism, and so to add more Nuts n More, I just added more celery. Well it dawned on me Iām eating 12 stalks a day now, which is like eating 1.5 bunches (wtf do you call what a bunch of celery grows in?) a day, which is most likely putting my digestion through the ringer. Iāll focus on larger servings of Nuts n More on more limited amounts of celery for the future. Diet break is coming up soon though, which will be good.
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Get in a 2 mile walk with the 80lb vest on with the dog this evening. Forgot to log that I got in an unweighted 2 mile walk yesterday.
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Itās really a gold standard for simple conditioning work. I havenāt done it in forever, which is a āmeā problem, but it stands out as something that never got any easier no matter how I tried to slice it, and with all the mental tricks Iāve employed to finish things over the years, thatās saying a lot.
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Thatās the right amount of time between attempts, haha! Itās just always so awful, and the log makes it uniquely so. And youāre too true on it: I had to lie to myself SO much every single time. Itās a bad scene where, on minute 3, youāre already trying to trick yourself. I DID observe, though, just how FAST this makes an EMOM workout move. It was round 30 before I even knew itā¦
AM WORKOUT (0630 natural wake up) FASTED
7 minutes of burpee over bar at 20 seconds on/10 seconds off
Notes: Weekend routine continues. Sleep in, fasted burpees to start the day. In-laws are in town, and honestly thereās no better time to be free wheeling around an injury. Hamstring is tight and tender but doesnāt feel like hamburger anymore. Arm pain is mostly nerve flare-ups. I have an idea today involving alternating between high handle trap bar pulls and weighted dips. Thatās always been a brutal combo.
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It strikes me as the type of workout where, once youāre in the thick of it, you hear the first beep of the 3-2-1 countdown and then silence. Then you realize youāre only hearing one beep instead of three and now you know youāre in trouble.
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Just read the recent blog on opinions and beliefs, great read as always. I love how when I red these I feel like for some you are reading my mind and at the same time I like that for others I want to ask someone to hold my beer while I go have a fight 
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@mr.v3lv3t Itās pretty damn close! I was averaging 14 seconds remaining on the minute whenever Iād complete the log work. If I focused on speed, I could get it to 18. Thereās no relief, haha.
@simo74 Thatās what Iām good for! Haha. Glad you enjoyed it.
PM WORKOUT (1500)
Juarez Valley high handle trap bar pulls of 525 w/5 weighted dips w/60lbs between rounds, followed by stripsets
10-1-9-2-7(oops)-3-8(fixed it)-4-6-5
20x435
13x385
20x315
Followed immediately with a 2 mile walk with the dog
Daily work in the late evening
Notes: I was short on time and wanted to go for max hurt in 30 minutes and this is what I came up with. Dips needed to be a little heavier, and there was some real magic in those stripset burnouts. Had I little more time, I woulda pursued it to itās logical conclusion, but this was right on the money timewise.
Hamstring is feeling dangerous, in that it feels good enough Iām most likely going to do something stupid with it. Nerve pain has dissipated quite a bit. Kinda got the Linda WOD in my mind for tomorrow, it might happen. Big thing is working around schedules.
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I donāt actually know you, and I donāt know if weād even be friends if weād met outside of this forum, but I think I can confidently say that in this setting, I know you.
No joke, immediately after you started mentioning your hamstring, my exact thought was āsounds like somebody needs some max effort trap bar deads.ā
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Hah! Checks out. It tends to be my go to when the hamstring is buggy.
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I also noticed I could do trap-bar with a buggy hamstring, but I also noticed that the hamstring didnāt really improve during that time. Do you do anything that targets the hamstring more directly in your supplemental/accessory work during these times or do you think it is your daily work that ends up sorting it out?
@voxel For this particular case Iām not doing anything, just because itās such a small/niggling thing. This was a pull that I suffered from going through too fast of an eccentric during a warm-up while I was minorly dehydrated, and itās only real impact has been on my ability to squat heavy. With no competitions coming up and heavy training not being a huge priority at the moment, any time I could spend focusing on speeding up the hamstring is time I could spend doing ANYTHING else, haha. However, were it more serious, on top of the daily work, Iād make a point to get under an empty bar and do 100 squats a day. I would move slightly past the point of pain on each rep, with a goal of lengthening the ROM/spreading out the pain as far as I could.
I also have found that Anderson squats are a great heavy movement with a buggy hamstring, and reverse band squats are a fantastic supplemental lift during recovery. They MAY feature in the future: weāll see.
Got up at 0630 and did 8 minute of 20 seconds on/10 seconds off burpees over bar fasted. Still an awesome way to start the day.
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I keep seeing these and wondering if you do anything with the bar inbetween, or is it there simply as a target?
The bar I am using is a balance beam set over wrestling mats in my basement that we use for my kidās martial arts training, so there isnāt too much I could do with it. I like this because itās pretty silent in the AM
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So thatās a no on the skyr yoghurt atm?
I get confused because you brought up cheese. I eat a fair amount of yogurt, so long as it is fat free.
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AM WORKOUT II (1000)
2 mile 80lb weighted vest walk w/dog
PM WORKOUT (1600)
Kettleball Kountdown
10 clusters
9 thrusters
8 front squats
7 alternating snatches (7 per arm, of course)
6 swings
Same order of movements for 5-4-3-2-1
Now go back up with 2 snatches, 3 front squats, 4 thrusters, 5 clusters, etc, all the way to 10
Finished up daily work
Notes: Again, came up with it on the fly. Look at me: Iām healed. Still going to finish out the week of BtM with not quite āon the menu workā tomorrow, hit the Prowler on Tues and then try again in earnest on Wed. My lower back is a little achy, most likely taking on the load of the hamstring.
This workout was effective for the 20 minutes I had to train. If I wanted to play around a little more, Iām thinking there was room for cleans and devil presses. And, of course, burpees.
Got lots on my mind and not enough time to get it all down. All good things at least. Really just feeling on top of things. Instincts seem squared away.
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