Lat could be on fire from a combination of things...keep me updated on it - should probably change wednesday if it's still bothering you on Tuesday. Keep me updated on the hip as well.
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 5 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 5 sets
Metcon: All 6 sets unbroken 1. 1:25, 2. 1:33, 3. 1:30, 4. 1:28, 5. 1:26, 6. 1:30
Did some bench press after this workout. 5 sets of 8 pause presses at 185lbs
B1,B2: (14,13) (12,11) (11,10) (9,9) (9,9) All push press sets my backside shoulder/lat felt the same. Not painful though. All pull ups were strict as well.
C1,C2: No problems or pain 45lbs on Cuban Press
Metcon: 9:15 and it felt heavy and burpees felt slow as usual. My cleans were 8,7,6, then 5,4,3,3 then 5,4 on the end. Second set of DU's I broke twice. A good friend passed away from back home and that was on my mind. I didn't think it effected because I don't even know if this is any good.
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24 Minute Row
Every 4 minutes get off and complete 8-10 Unbroken Deadlift at 265 *Start with this, so at 0:00 you do it, then at 4:00, 8:00 and the last deadlift set will be 20:00*
A1,A2,A3: All went well with no pain or problems. Great workout for my midline as usual.
B1,B2,B3: 255lbs for 3 reps each time singles on the Snatch Deadlift with no problem other than sore hands. Probably from gymnastics work Saturday. No big deal though.
Metcon: 265 for 8 reps. Not easy by no means but all unbroken and did my best to keep my row pace around 2:05
Tuesday: Row Progression + Map intervals short
Row 250m @ 2k pace
Rest 30s x 10 sets
Rest 5 minutes x 2 sets
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20 wallball 20#
15 cals Airdyne
10 toes to bar
30ft HS walk *If this bothers your shoulder sub HS hold for 30s*
2 min rest x 6 sets
Row: Kept all rows both sets between 1:51.6-1:52.7Metcon: All 6 sets unbroken 1. 1:25, 2. 1:33, 3. 1:30, 4. 1:28, 5. 1:26, 6. 1:30
Did some bench press after this workout. 5 sets of 8 pause presses at 185lbs
Wednesday: Shoulder structural + UB Pulling end + Press int + Clean MAP
A. DB Push Press @20X3; 6-8 reps; rest 2 minutes x 5 sets
B1. Strict press; amrap @ 115lbs; rest 30s
B2. Weighted pull ups; amrap @ 20lbs; rest 90s x 5 sets
C1. Hinge rows @20X2; 8-10 reps; rest 30s
C2. DB Cuban Press; 8-10 reps; rest 2 minutes x 5 sets
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For time:
21-15-9
Power Clean 155
Bar facing burpees
*35 Double Unders after each set of burpees - if this bothers your hip then skip*
A. 60 lbs all 5 sets and backside shoulder/lat was feeling it. It wasn't painful but almost felt weak in a way. Hard to explain. Either way, got through it.B1,B2: (14,13) (12,11) (11,10) (9,9) (9,9) All push press sets my backside shoulder/lat felt the same. Not painful though. All pull ups were strict as well.
C1,C2: No problems or pain 45lbs on Cuban Press
Metcon: 9:15 and it felt heavy and burpees felt slow as usual. My cleans were 8,7,6, then 5,4,3,3 then 5,4 on the end. Second set of DU's I broke twice. A good friend passed away from back home and that was on my mind. I didn't think it effected because I don't even know if this is any good.
Thursday: Complete rest
Friday: DL int + hip/unilateral rehab + aerobic EMOM
A. Deadlift; 5 reps; rest 2:30 x 5 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 5 sets
C. GH raises; 6-8 reps; rest 2 minutes x 5 sets
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20 Minute EMOM:
6 Alternating DB snatch 55lbs (3/arm)
4 burpees to 6" target
remaining time in minute recovery airdyne
A. 275, 315, 365, 395, 415 and that last set was a doozyB1,B2,B3: 75lbs for RLE's and GM but 45 lb DB for curtsi lunges. Honestly, didn't have a lot of time so I was trying to get through it quickly. Did all work though here.
C. No problem on GHD
EMOM: RAN OUT OF TIME then, when I was coaching later in the night my biz partner said he'd coach so I could do community. I decided that some work is better than nothing. Tabata 4 movements by 8 rounds
1. Wall Balls 12,12,12,12,11,11,11,10
2. Toes to Bar 9,9,9,9,8,7,6,6
3. Cals on rower 6 to 7 cals a round
4. Cleans 135lbs 5,5,5,5,5,5,4,4 all singles
I was beat at the end and breathing really heavy T2B's felt good, rower felt tough along with cleans.
Saturday: Power Snatch mod + gym int + UB press/pull grinder
A. Power Snatch 1.1.1; rest 20s/2:30 x 5 sets *All sets @ 170lbs unless it bothers your shoulder - don't go heavier this week*
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
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For time:
30 pull ups
30 burpee box jump overs 24"
30 power clean 155
30 bar facing burpees
30 calorie airdyne
A. 175lbs no problems but slow on the hip. Need more speed but still a little rusty.B. Couldn't find a band that I could get one with. These seemed really tough. I just did tempo HSPU because I couldn't get them.
C. Not easy but finished with no misses
D1,D2: Core work was ok
Metcon: 10:40 and it felt pretty good.
DID YOGA SUNDAY, and I am not too bad physically. No issues with hip or shoulder.
Sorry to hear about you friend - always tough. Been there before.
ReplyDeleteLooks like a lat strain for sure if that's how it's feeling...need to be careful with it. If anything bothers it for a week or two we should probably sub something that won't.
Hard to say on the metcon as i've never had anyone do it. Again most of these workouts are created for you to give you a specific stimuli so most of the time it's not something I have data for. I've had people do 'similar' workouts - the most similar is 21-15-9 power clean 155 and Assault bike calories. I've seen people around 6:30 on that but again hard to make a comparison as it's much different (cleans with lower tissue lactate fatigue vs upper body fatigue/global respiratory fatigue).