3/21/16 - 3/27/16

Monday:

Row 150m @ 1:35-1:38/500m - as soon as you get off go into the following cluster

Burpees 2.2.2.2.2; rest 10s/3 minutes x 4-6 sets depending on how you're feeling

+

30 Minute Airdyne Z1

+

20 Minute mobility

Did 6 sets at that pace and had some repeated coughing.  Phlegm coming up from my lungs but I was ok.  Had a sore throat most of the night but survived.  A.D. was good for me as well.

Tuesday:

A. Back Squat; 6-8 reps @60-65%; rest 2:30 x 3-4 sets

B. Good mornings @20x1; 8 reps @ LIGHT weight; rest 2 minutes x 3 sets

C1. Thrusters; 8 reps @ 95lbs; rest 45s

C2. 30s airdyne @ 75-80% depending on feel; rest 2:30 x 3 sets

+

12 Minute alternating EMOM:

1st:  6-8 Goblet squat 55lbs + 20 double unders

2nd: 10 Hollow body rocks + easy airdyne remaining time

A.  8 reps @ 255 x 4 on the back squats.  My hip or upper quad was sore again.  It wasn't as bad and felt better by Thurs but still a lingering issue.  
B.  95 lbs for 3 sets
C1 & C2.  Went well with thrusters and A.D.
EMOM:  No problems

Wednesday:

A. Push Press; 5 reps @ 65-70%% - go by feel; rest 2:30 x 3 sets

B1. 2-3 unbroken muscle ups; rest 30s

B2. 3-5 strict CTB pull ups; rest 2 minutes x 3 sets

C. 15 Box Jumps 30" for time - no rebounding; rest 2 minutes x 3 sets

+

60s Airdyne @ 85%

30s Step ups 20" 

30s rest/walk x 12 sets

A.  185lbs for 5 reps x 3 sets
B1 & B2.  Easy MU's, and no problem on Strict C2B's.  
C.  (38s, 40s, 39s)
Airdyne:  All 12 sets were ending the 60s around 76-79 RPM's.  Tough because I have't done it in a while.  No coughing until after I was done.  

Thursday: Rest

Friday: 16.5 is (14.5!)
What to say other than I felt like I had a good pace.  12:24 which is a PR from 2014.  I broke up my sets 12-9, 10-8, 8-7, 8-4, 9,6,3.  I could have done bigger sets I guess.  That's always a faster move. 

Saturday: Post 16.5:

A. Power Clean; 1.1.1; rest 20s/3 minutes x 4 sets - build each set so that only last set or last 2 sets are tough

B1. Archer Ring rows (ring rows if we cannot do this); 10-12 alternating reps; rest 30s

B2. Archer ring push ups (ring push ups or regular push ups if we cannot do this); 10-12 alternating reps; rest 30s

B3. toes to bar; 10-12 reps; rest 90s x 4 sets

+

30s Pull ups (Sub KBS 55/35 if you do not have at least 6+ unbroken pull ups)

90s Airdyne @ 85%

30s Hang Clean + Jerk 95/65

90s Row @ 85%

2 minute rest x 3 sets

Spent all day putting in a new rig at the gym.  Have to finish tomorrow as well.  I will post pics on facebook later so you can see.  I stretched a bit all day and was moving mats around and drilling and moving rig pieces but that's about it.  Still sore after 16.5 and my left hip is sore as well but I feel pretty good.  I am going to do something tomorrow as well after I am done finishing up the rig and flooring.  

Sunday: Rest