21 Minute Row @ 2:00; every 3rd minute complete 60s @ 1:48
+ Rest 5 minutes
21 Minute Assault Bike 250 Watts; every 3rd minute complete 60s @ 310 Watts
+
25 Minute Z1
Row: Did ok until 2nd half on row. Times were off and at one point I had to take two 15 sec breaks because I was grinding so hard.
Bike: Same as above this whole day might have been a lack of mental toughness or something. I went in feeling good but just faded the 2nd half of both.
Wednesday: Sled work + Grinder
A. Sled Push; 50s Heavy grinding load w/low turnover; rest 90s x 6 sets
B. Sled pull; 50s same as above; rest 90sx 6 sets
C. Weighted sorensen hold; 30s; rest 60s x 5 sets
+
5 Minutes every 30s 1-2 strict HSPU **lets get these in this week**
+
2 Rounds for time:
21 Bar facing burpees
15 Alternating KB snatch 55lbs
9 Bar muscle ups
+
20 Minute z1
A. 3 blues, 1 green on both sides of butcher sled. Stepped up 50lbs today.
B. 6 blues and a green today again stepped up 25lbs and it was tough. Felt nautious for a while during and after. Good stuff though!
C. 20lbs on Sorenson
D. 3 Strict on HSPU with no problems
Metcon: 7:01 and unbroken MU's
Thursday: Rest / Active recovery based on feel
Friday: Back Squat + MM MAP
A. Back Squat; 8, 8, 6, 6; rest 3 minutes
B. Banded Clean Pulls; 8 reps - moderate BB weight; rest as needed *BB weight 205**
C1. Banded Marching; 30s; rest 30s
C2. Sorensen hold; 30s; rest 30s
C3. Hollow body rocks; 30s; rest 90s x 5 sets
+
3 Rounds for time:
250m Row
9 Burpees over bar
7 Power Clean 185lbs
+
20 Minute Z1
A. 285, 305, 315, 325 (Felt good. Quad tightens up pretty fast but rolling it helps)
B. Singles on clean pulls
C1,C2,C3. All good
Metcon: 7:59 All singles on last set of Power cleans 4,4.
Saturday:
A. Deadlift; Every 20s 2 reps @ 315lbs for 5 Minutes
+
For time:
50 Thrusters 95lbs
Rest 5 Minutes
50 KBS 2pd
Rest 5 Minutes
20 HSPU **assuming shoulder is healthy - sub in 15 ring muscle ups if HSPU bother it or if both ring mups and hspu bother it complete 30 CTB Pull ups**
+
20 Minute z1
A. All good on 315's
Metcon: 50 Thrusters @ 2:50, 50 KBS @ 2:10, and unbroken HSPU in 32 secSunday: Rest
Monday:
5 Rounds for time:
10 Burpee box jump overs
10 Shoulder to overhead 115lbs
Rest 10 minutes
5 rounds for time:
10 CTB Pull Ups
15 Wallball
+
30 MInute Z1
**Every 5 minutes complete 10 unbroken toes to bar**
A. 7:05 UB Push JerksB. 6:58 UB C2B's & UB WB's 25lbs until 4th round 10,5 and 8,7
Recovery T2B's were UB
**Shoulder is good to go as of now!
Great news on the shoulder and solid work on everything this week man. Appreciate the update, but looks like everything is going in the right direction.
ReplyDelete