8/1/16 - 8/8/16

I think an extra day of rest is going to be just fine.  I'll put down that you're going to run but again, 1 extra day of rest isn't going to hurt you so if you get bogged down on time don't stress about it.  Let me now how the nutrition is going with Jason when you can.

Monday: Vo2 Cyclical Volume

16 Minute Row @ 2:00; every 3rd minute complete 60s @ 1:48

+

16 Minute Airdyne @ 1000 cals/hr; every 3rd minute complete 60s @ 1350 cals/hr

+

20 Minute Z1

16 Min Row: I messed up and thought I switch at every two minutes.  Got my ass handed to me.  Couldn't keep pace with either times after the first round.  Need to read work better but was in a rush.

16 Min A.D.: I did it correctly but was destroyed from trying to keep pace on row.  You have to give me more of this because I need redemption.  A.D. pace I think may be too high anyway and my bikes suck as is.  1000 every 3rd 1250 might have been attainable.

Tuesday: Sled work + Grinder

A. Sled Push; 40s Heavy grinding load w/low turnover; rest 90s x 6 sets

B. Sled pull; 40s same as above; rest 90sx 6 sets

C. Weighted sorensen hold; 30s; rest 60s x 3 sets

+

3 Rounds for time:

100ft KB front rack carry 55lbs

15 GHD sit ups

100ft KB front rack carry 55lbs

10 KBS 70lbs

+

20 Minute z1

A. Sled Push was 2 blues each side and was tough.  Felt nautious which is a good thing I think.

B. Sled Pull was 4 blues and it was fun as well

Metcon: I don't have my numbers with me because I am in Texas still but it was quick.  Not bad at all on shoulders.

 

Wednesday: Back Squat + MM MAP

A. Back Squat; 10, 10, 8, 8; rest 3 minutes

B. Banded Clean Pulls; 10 reps - moderate BB weight; rest as needed

C1. Banded Marching; 30s; rest 30s

C2. Sorensen hold; 30s; rest 30s

C3. Hollow body rocks; 30s; rest 90s x 3 sets

+

3 Rounds for time:

250m Row

9 Burpees over Erg

7 Deadlift 275lbs

+

20 Minute Z1

A. 245, 275, 295, 305 and it got heavy quickly

B. I never did this before but 125 was a good start for a first timer

C1, C2, C3: All good

Metcon:  Rows took about 50 sec each, unbroken DL's and it was pretty fast.

Thursday:

5 Rounds for time:

10 Pull Ups

15 burpees

10 Minute Rest

5 Rounds for time:

10 TTB

40 DOuble Unders

+

20 Minute Z1

Pull Up workout: 6:15 Unbroken sets

TTB workout: 7:09 and broken on last 3 reps of TTB smh!  Just lost grip really but was fine.
Friday: Rest

Saturday: Running

Sunday: Rest