Tuesday: Vo2 Cyclical Volume
20 Minute Row @ 2:00; every 4th minute complete 60s @ 1:48
+ Rest 5 minutes
20 Minute Airdyne @ 1000 cals/hr; every 4th minute complete 60s @ 1250 cals/hr
+
20 Minute Z1
A. 20 min Row: Went well and was able to almost keep the two times for whole 20 minutes. I got off by about 2 sec on the last set of 4 and 60 sec. IT WAS TOUGH!
B. 20 min A.D: Went horribly wrong again. I was able to keep first 1000 and 1250 but then for last two sets I was a little all over the place. I would keep 800-950 for the last three and was only jumping back up to 1100. Mentally wanted to quit the whole thing. Had to rest twice for 30 sec because I was getting worked. So hard to use my shitty A.D's. I JUST BOUGHT TWO ASSAULT BIKES!! YES, let's incorporate those in the future. I am done with A.D's!
B. 20 min A.D: Went horribly wrong again. I was able to keep first 1000 and 1250 but then for last two sets I was a little all over the place. I would keep 800-950 for the last three and was only jumping back up to 1100. Mentally wanted to quit the whole thing. Had to rest twice for 30 sec because I was getting worked. So hard to use my shitty A.D's. I JUST BOUGHT TWO ASSAULT BIKES!! YES, let's incorporate those in the future. I am done with A.D's!
Wednesday: Sled work + Grinder
A. Sled Push; 45s Heavy grinding load w/low turnover; rest 90s x 6 sets
B. Sled pull; 45s 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 **Want to work these in and see how shoulder responds - just playing it safe and giving you some extra work for the day**
+
3 Rounds for time:
14 Wallball
250m Row
12 Toes to bar
250m Row
10 Pull Ups
250m Row
+
20 Minute z1
**Decided to do 7x3 Hang Power Cleans with Joey and worked up to 260 on my last set for 3 reps.
A. Butcher sled 3 blues on each side (6 total) almost puked
B. Westside sled pull with 6 blues almost puked again
C. Sorenson went well 15lbs DB
I actually dropped the bar and just noticed the HSPU work so I guess we played it safe on accident.
Metcon: 17:23 and I went unbroken on all sets. I also rowed about a 1:55 so every 250 was just shy of 1 minute.
B. Westside sled pull with 6 blues almost puked again
C. Sorenson went well 15lbs DB
I actually dropped the bar and just noticed the HSPU work so I guess we played it safe on accident.
Metcon: 17:23 and I went unbroken on all sets. I also rowed about a 1:55 so every 250 was just shy of 1 minute.
Thursday: Rest / Active recovery based on feel
Friday: Back Squat + MM MAP
A. Back Squat; 10, 8, 8, 6; rest 3 minutes
B. Banded Clean Pulls; 8 reps - moderate BB weight; rest as needed *BB weight 185+**
C1. Banded Marching; 30s; rest 30s
C2. Sorensen hold; 30s; rest 30s
C3. Hollow body rocks; 30s; rest 90s x 4 sets
+
3 Rounds for time:
200m Run
9 Burpees over bar
7 Power Snatch 155lbs
**Change to power clean if shoulder isn't feeling solid on snatch**
+
20 Minute Z1
A. 275, 295, 305, 315 WOW! That was fun said nobody ever!
B. Clean Pulls felt ok at 185.
C1,C2,C3: No issues and I did 45 seconds instead of 30 seconds
+
Metcon: 7:56 all singles on the power snatch, which felt heavy because it's been too long
B. Clean Pulls felt ok at 185.
C1,C2,C3: No issues and I did 45 seconds instead of 30 seconds
+
Metcon: 7:56 all singles on the power snatch, which felt heavy because it's been too long
Saturday:
A. Deadlift; Every 20s 1-2 reps @ 295-315lbs for 5 Minutes **Reps depend on feel*
+
For time:
75 Wallball
Rest 5 Minutes
50 BBJO 24"
Rest 5 Minutes
25 CTB Pull Ups
+
20 Minute z1
A. 315 every 20 sec with no issues
Metcon: Unbroken WB's 2:37, I did 10 quickly and rest 10-15 seconds each set. So 4 rests was about 45 sec or so. Probably should have slowed it down and stayed consistent. My time for BBJO's was 3:56. Unbroken CTB's
Metcon: Unbroken WB's 2:37, I did 10 quickly and rest 10-15 seconds each set. So 4 rests was about 45 sec or so. Probably should have slowed it down and stayed consistent. My time for BBJO's was 3:56. Unbroken CTB's
Sunday: Rest
Monday:
5 Rounds for time:
5 Clean and jerk 135lbs
10 CTB Pull Ups
Rest 10 minutes
5 Rounds for time:
10 GHD Sit-ups
10 KBS 2pd
+
25 MInute Z1
**Get off every 5 minutes and complete 10 unbroken toes to bar**
5 Rounds: 5:54 nice pace didn't push it either (5,5)(4,2,4)(5,5)(4,2,4)(5,5) on C2B's.
5 Rounds: 5:30 nice pace as well wasn't sprinting to KB trying to crush a PR or something.
Did 4 sets of 10 on the unbroken T2B's.
5 Rounds: 5:30 nice pace as well wasn't sprinting to KB trying to crush a PR or something.
Did 4 sets of 10 on the unbroken T2B's.
Tuesday: TBD
So far so good!
ReplyDeleteLets add the HSPU into Friday and see how they go.
Awesome on the unbroken wb's bud!!
ReplyDeleteDon't forget to update Friday for me :)