Tuesday: Vo2 Cyclical Volume
A. HSPU; 10 unbroken reps; rest 60s x 3 sets
+
15 Minute Row @ 2:00; every 3rd minute complete 60s @ 1:48
+ Rest 5 minutes
15 Minute Assault Bike 250 Watts; every 3rd minute complete 60s @ 310 Watts
+
30 Minute Z1
A. No Problems with shoulder all Unbroken
15 Minute Row: No problems most of the row and I stayed just around the numbers. I think I am getting a little better or 15 minutes is a sweet spot time wise.
15 Minute A.B. Managed to keep pace until last end of workout. I was struggling for a couple minutes but overall it was a good one.
B. Did some running, bear crawls, more jogging, and some more biking
15 Minute Row: No problems most of the row and I stayed just around the numbers. I think I am getting a little better or 15 minutes is a sweet spot time wise.
15 Minute A.B. Managed to keep pace until last end of workout. I was struggling for a couple minutes but overall it was a good one.
B. Did some running, bear crawls, more jogging, and some more biking
Wednesday: Sled work + Grinder
A. Sled Push; 50s Heavy grinding load w/low turnover; rest 90s x 3 sets
B. Sled pull; 50s same as above; rest 90sx 3 sets
C. Weighted sorensen hold; 30s; rest 60s x 3 sets
+
3 Rounds for time:
21 Calorie Assault Bike
15 Pull Ups
9 Burpee Box jumps 24"
+
20 Minute z1
A. 375 was total weight including 75lb butcher
B. 315 was total weight including 15lb butcher
C. 15 lb weight sled
Metcon: 8:01 Unbroken pull ups and MISTAKENLY did Burpee box jump overs!!
Recovery: running, bike work, and SPIKE BALL!
B. 315 was total weight including 15lb butcher
C. 15 lb weight sled
Metcon: 8:01 Unbroken pull ups and MISTAKENLY did Burpee box jump overs!!
Recovery: running, bike work, and SPIKE BALL!
Thursday: Rest / Active recovery based on feel
Friday: Back Squat + MM MAP
A. Back Squat; 8, 6, 6, 6; rest 3 minutes
B. Banded Clean Pulls; 6 reps - moderate BB weight; rest as needed *BB weight 215**
C1. Banded Marching; 30s; rest 30s
C2. Sorensen hold; 30s; rest 30s
C3. Hollow body rocks; 30s; rest 90s x 3 sets
+
6 Rounds for time:
2 Power Clean 225lbs
4 Bar facing burpees
6 Strict HSPU
+
20 Minute Z1
A. 255,285,305,315 happy to deload
B. 215 good
C1,C2,C3: no issues
Metcon: 5:07 but not sure if I did 6 or 7 rounds. My fault!
B. 215 good
C1,C2,C3: no issues
Metcon: 5:07 but not sure if I did 6 or 7 rounds. My fault!
Saturday:
A. Deadlift; Every 20s 2 reps @ 325lbs for 4 Minutes
+
10 Minute EMOM:
1st: 10 KBS 2pd
2nd: 10 CTB Pull Ups
+
10 Minute EMOM:
1st: 12 KBS 1.5pd
2nd: 12 Pull Ups
+
25 Minute z1
A. DL were good!
B. 10 Min EMOM 7+5
C. 10 Min EMOM 8+3
Sunday: Rest
B. 10 Min EMOM 7+5
C. 10 Min EMOM 8+3
Sunday: Rest
I had the bright idea to play 5 games of flag football with the SEC alumni club team for the Florida Gators. I was so sore today and Monday but I don't think it effected my workout too bad. I needed that!
Monday:
5 rounds for time:
3 Muscle Ups
6 Box Jump Overs 30"
Rest 10 minutes
For time:
30 Thrusters 115lbs
1500m Row
+
35 MInute Z1
**Every 7 Minutes Complete 10 unbroken toes to bar**
A. 2:59 with no issues good pace as well.B. 8:10 I did 8,7,6,5,4 on Thrusters 2:10 and the rest was rowing. I kept a 1:52 for first 500 and fell to 1:55 for 2nd 500 and kept it below 2:00 for the last 500m row.
C. No problems on T2B's for recovery.
So far so good - solid time on the AB/PU/BBJ esp with box jump overs. Looks like the deload on the VO2 work went well and we've definitely seen some adaptation there which I'm happy with.
ReplyDeleteWhen it comes to the macros Jason knows his stuff so just trust in him, do what he says, and it will definitely be good my friend!