A1. Single leg box squat w/monster or valgus band around knees; 10 reps; rest 30s btw legs/sets
A2. BB Single leg Good morning (keep knees together); 10 reps; rest 30s
A3. Banded shrimp squat; 8 reps; rest 30s btw legs / 2 minutes btw sets x 4 sets
B1. Snatch Grip Deadlift; 3-5 reps; rest 30s
B2. Goblet squat @25x1 (5s pause in hole); 6-8 reps; rest 30s
B3. Feet in rings hamstring curls; 8-10 reps; rest 2 minutes x 4 sets
+
24 Minute Row
Every 3 minutes get off and complete 8-10 Unbroken Deadlift at 245 *Start with this, so at 0:00 you do it, then at 3:00, 6:00 and the last deadlift set will be 21:00*
A1, A2, A3: I did Single leg squat on a wall ball with no pain. Left leg is weaker though due to inactivity. Used 45lbs for Good Mornings.
B1, B2, B3: I did 225 for snatch grip deadlifts, 70lbs for Goblet squats, and hamstring curls weren't too bad again.
24 Minute Metcon: Crazy with all these DL's. I did 10 Unbroken each round and the rowing got tougher and tougher. I tried to keep my rpm's consistent.
Tuesday: Row Progression + Map intervals short
Row 250m @ 2k pace
Rest 30s x 9 sets
Rest 5 minutes x 2 sets
+
25s HS Hold
8 CTB Pull ups
12 Goblet Squat 70lb
10 Burpees to 6" target
14 Calorie airdyne
Rest 90s x 5 sets
Row 250m : Kept all times for every row between 149.9 - 151.4.
Metcon: I felt so slow today in each round. Two of the rounds I broke on Goblet squats (70lbs) and those times showed. 1. 2:45, 2. 2:55, 3. 3:25, 4. 3:02, 5. 3:27 You can see round 3 and 5 were way off. Had no legs when I got on A.D.
Wednesday: Shoulder structural + UB Pulling end + Press int + Clean MAP
A. DB Push Press @20X3; 6-8 reps; rest 2 minutes x 4 sets
B1. Strict press; amrap @ 115lbs; rest 30s
B2. Weighted pull ups; amrap @ 20lbs; rest 90s x 4 sets
C1. Hinge rows @20X2; 8-10 reps; rest 30s
C2. DB Cuban Press; 8-10 reps; rest 2 minutes x 4 sets
+
For time:
21 Power Clean 135lbs
36 Calorie Row
15 Power Clean 135lbs
24 Calorie Row
9 Power clean 135lbs
12 Calorie row
A. 45x2 sets, 60x2 sets no pain in my shoulder but my a little in my LAT. Again, rolling it out helped but it's doing weird stuff. It felt better with the Strict Press, go figure.B1, B2: (12,12) (12,10) (10,9) (9,8) no pain but LAT was on fire Right side.
C1, C2: No problems here
Metcon: 7:40 (7,7,7)/(5,5,5)/(9) second row of 24 it took me a while to get my output up to where it should have been to burn calories.
Friday: DL int + hip/unilateral rehab + aerobic EMOM
A. Deadlift; 5 reps; rest 2:30 x 4 sets
B1. DB RLE Split squat; 6-8 reps; rest 20s btw legs/sets
B2. Seated good mornings; 8-10 reps; rest 20s
B3. DB curtsi lunges; 8 reps each leg; rest 30s btw legs/2 mins btw sets x 4 sets
C. GH raises; 6-8 reps; rest 2 minutes x 4 sets *Should be using the GHD - most gyms don't have a hamstring curl machine and it wouldn't be nearly as good as the GH raises on the GHD :P*
+
20 Minute EMOM:
6 KBS 2pd
6 Burpees
remaining time in minute recovery airdyne
A. 345, 365, 385, 405 B1,B2,B3: 45lbs for RLE's and Curtsi linges. 75lbs for Good Mornings, Core felt every bit of this. Lower back as well but needed it.
C. GH were tough. My GHD sucks! I need a new one.
Metcon: WOW, mental anguish. I honestly wanted to quit but pushed through it and finished.
Saturday: Power Snatch mod + gym int + UB press/pull grinder
A. Power Snatch 1.1.1; rest 20s/2:30 x 4 sets *All sets @ 165lbs unless it bothers your shoulder*
B. Banded strict HSPU; 3 reps; rest 90s x 8 sets
C. Every 30s 3 muscle ups for 4 minutes
D1. Hollow body rocks; 30s; rest 20s
D2. Arch body rocks; 30s; rest 60s x 4 sets
+
For time:
20 bar muscle ups *If shoulder bothers you at all go to man makers @35lbs*
20 burpee box jump overs 24"
40 toes to bar *If shoulder bothers you at all go to GHD sit ups*
40 wallball
50 pull ups *If shoulder bothers you at all go to ring rows*
50 calorie row
Woke up pretty sore in the spot where my Lat meets my shoulder. It was probably because of the KB Swings but it kind of went away once I got loose and did some mobility at the gym.A. 170lbs all reps with no shoulder issues
B. Ran out of time and went straight to metcon because I had to coach at 9:30am.
C.D1,D2 all got skipped
Metcon: 15:14 and it's obvious I haven't done most of this stuff since the open. Geez it felt tough.
MU sets (5,5,5,5) / Burpee BJ overs were fine / T2B's (10,10,10,5,5) / WB (15,10,10,5)
Pull Ups (15,15,10,5,5) The row was probably the easiest part. lol, I kept my pulls above 1100 watts most times over 1200.
**THEN I HAD TO WOD because a girl needed a partner at 11. I did her weight and it was like a conditioning workout. We did all 6 girls and split up all the work. So, I got some STRICT HSPU in and I did STRICT pull ups for the FRAN part. We split everything up so it wasn't too bad.
No comments:
Post a Comment