A. Clean deadlift + clean pull + Power clean, 1+1+1; in 5 sets build to a tough complex; rest as needed
B. 3 reps @85% of 'A'; rest as needed
+
20 Minute amrap:
10 box jumps 24"
10 KBS 2pd
10 Burpees
10 Pull Ups
10 calorie assault bike
A. 115,135,165,185,215 felt foreign because it's been so long using the bar.
B. 3 reps @ 185
+
Metcon: 7+10 rounds no step ups on the box. All rebounding. Knee was pretty sore after this workout (right knee)
Wednesday:
A. Back Squat; 5, 5, 3, 3; rest as needed (5's moderate / 3's build)
B. Parallel box squat w/chains; 3 reps; rest 2 minutes x 5 sets (Moderate load - speed off of box focus)
+
3 Rounds for time:
30 Wallball
90 Double Unders
15 GHD Sit ups
+
C1. Single leg sorensen hold; 20s ea leg; 10s rest btw legs; rest 30s
C2. Hollow body to arch body Kipping work - perfect reps; 15 reps of each; rest 30s
C3. BB Glute bridge; 8-10 reps @20x1; rest 2 minutes x 3 sets
Some swelling behind my knee but didn't hurt at all. Just couldn't lock my right knee out. Little muscle back there that may have gotten aggravated from all the football. I will keep you posted on it though.
A. I did 225, 275, 305, 335, for my back squats.
B. 185 for box squats (Knee was sore after squats)
Metcon: 9:24 no pain in knee on WB's or GHD's or DU's so who knows.
Accessory work went well.
Thursday: Complete rest
in my house I rowed some to wake up. 4x1000 4:00, 3:50, 3:40,3:55. My pace time was 1:55 or less for all the rows. I rested 3 min btw each 1k.
Friday:
A. Deadlift; 5 tough reps EMOM x 8 minutes
B. Split Jerk; build to a moderate single for the day - not a maximal rep
C. Split Jerk; 10 singles @ 90% of 'B'; rest as needed
D. 10 Strict pull ups for time; rest 90s x 3 sets
+
3 Rounds for time:
10 KBS 2pd
5 Strict HSPU
+ Rest 5 minutes
3 Rounds for time:
15 KBS 1.5pd
10 kipping HSPU
A. 325 with no problem
B. 275 which felt heavy but only because I haven't done this for a while.
C. 250 for 10 singles every 30 sec and got heavy with minimal rest.
Metcon: 3 Rnds with strict HSPU 1:50 UB
3 Rnds with HSPU 2:44 UB
Saturday:
A. Sled Push; 55s; Heavy load/grinding effort/low turnover; rest 90s x 4 sets **Subbing squats out for this week b/c of your knee - this will still carry on our LB adaptations though - want to try a lower weight squat in the metcon today but don't want your muscle contractions through the roof if knee isnt 100%**
B1. Double KB Front rack carry; 30s; rest 30s
B2. Hollow body rocks; 30 reps; rest 30s
B3. Alternating rotational plank; 20 reps; rest 90s x 3 sets
+
For time:
10-8-6-4-2 Squat Clean 165lbs **If this hurts your knee sub 25-20-15-10-5 Calories on the Assault bike and email me**
100-80-60-40-20 Double Unders
A. 2 Blue's and a yellow on the Sled each side
B1,B2,B3. Went well
Metcon: No pain in knee (All Singles) 5:35Sunday: Rest
Monday:
A. Weighted pull Up; build to a 1RM
B. Weighted pull up; amrap @ 50% of 'A'; rest 2 minutes x 3 sets
+
7 Minute amrap:
2 Muscle Ups
4 Deadlift 275lbs
6 Strict HSPU
+
Accumulate 40 TGU total (20/arm) w/35lb KB
A. 105 lbs for 1 rep
B. 53lbs for a set of 8, 5, 6 reps. No pain after but could feel the pull on my right lat leading into my shoulder joint. No pain though after.
7 Min AMRAP: 6+2 but did not string strict pull ups. Didn't want to because I was nervous about the combination of MU's and Strict pull ups. I was fine after with NO PAIN so I probably could have gotten more than 7 rounds had I not played it safe.
Tuesday:
A. Back Squat; 6, 6, 4, 4; rest as needed btw sets
+
8 Squat Cleans @ 115lbs - Does not have to be TNG
8 Unbroken thrusters @ 115lbs
8 Front Squats @115lbs
Rest 4 minutes x 5 sets
+
Sled Drag; 100m; rest 3 minutes x 3 sets *moderate load/moderate turnover*
A. 285, 305, 325, 345 Felt good heavy
5 SETS:
1:20 with 4,4,8,8
1:19 with singles, 8,8
1:31 with 4,3,1,8,8
1:48 with 4,3,1,8,8
1:51 with 4,3,1,8,8 I wish I could have kept the 1:20 range..
Sled Drag was good
5 SETS:
1:20 with 4,4,8,8
1:19 with singles, 8,8
1:31 with 4,3,1,8,8
1:48 with 4,3,1,8,8
1:51 with 4,3,1,8,8 I wish I could have kept the 1:20 range..
Sled Drag was good
Wednesday:
A. Strict Muscle up; 10 minute tech work
B. Freestanding HS hold; 10 minut tech work
C. TNG Push Jerk + TNG Split jerk; 2 + 2; rest 2 minutes x 4 sets - ok to build each set - do not go to a 'maximal' set.
+
2 Rounds for time:
21 Calorie row
15 pull ups
9 burpee box jumps
Rest 10 minutes
21 Calorie AB
15 burpees
9 Power snatch 75lbs
+
20 Minute mobility
A. Used Ring Thing from power monkey fitness
B. Was able hold a few seconds at a time
Metcons:
3:51 as hard as I could go
5:12 and died the 2nd round. Struggle bus, went too hard on AB probably. Or I was dead from first workout. SORE AS SHIT TODAY! lol
B. Was able hold a few seconds at a time
Metcons:
3:51 as hard as I could go
5:12 and died the 2nd round. Struggle bus, went too hard on AB probably. Or I was dead from first workout. SORE AS SHIT TODAY! lol
Thursday: Rest
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