Friday:
A1. Banded Marching; 60s; rest 15s
A2. GHD Sit ups; 15 reps; rest 15s
A3. Back Rack lunges; 10 alternating reps; rest 15s
A4. Wall sit; 30s; rest 3 minutes x 4 sets
+
12s Assault bike @ 90% effort
60s Rest
12 Box Jump over 24"
60s Rest
50 Double Unders (Sub 12s AB @ 90% effort if it hurts your arm)
60s Rest
12 Alternating Pistols
60s Rest
x 4 sets
A1,A2,A3,A4: Everything went well and did back rack lunges at 125. I should have went heavier.
Metcon Intervals: Over 650 watts on the 12 sec interval. Box Jump overs felt good and I wasn't winded. Stumbled a bit on DU's but no pain. Pistols were slower than usual but good to go!
Saturday:
40 Minute EMOM:
1st: 10 Russian KBS 55lbs *IF this hurts your arm sub back extensions*
2nd: 15 Assault Bike Calories
3rd: 30s Sled Drag Heavy
4th: 200m Run
Around 5th round I dropped the cals down to 12 and the run to 180m. I was fatigued and struggling a bit.
Sunday: Rest
Monday: Squat
A. Back Squat w/bands; 265 + bands; 3 reps; rest 2 minutes x 5 sets
B. Good mornings; 8 reps @20x1; rest 90s x 5 sets
C1. Sorensen Hold; 30s; rest 30s
C2. Hollow body rocks; 20 reps; rest 30s
C3. Alternating rotational plank; 20 reps; rest 90s x 5 sets
+
20s Assault bike @ 650 Watts
40s Assault bike @ 150 Watts
x 4 sets
Rest 3 minutes x 3 sets
+
15 Minute Z1 / mobility
A. No problem with back squats
B. 115 on the GM's no issues
C1,C2,C3: All accessory work went well
ASS BIKE: I hit the points for this
B. 115 on the GM's no issues
C1,C2,C3: All accessory work went well
ASS BIKE: I hit the points for this
Tuesday: AB
Assault bike Legs only - 9 Minutes @ 80%
+
Assault Bike Legs only
20s @ 400-450 Watts
40s easy spin x 9 sets
+
Assault Bike legs only
10s @ 500-550 Watts
50s Easy Spin x 9 sets
+
Assault Bike legs only
5s ALL OUT
55s easy spin x 9 sets
+
Assault bike Legs only 15 minute Z1
Ass Bike for 9 minutes: I kept it around 300 watts and did that the whole way. Have no idea if it was 80% but it didn't feel easy. In fact it sucked!
**No issues with the rest of todays ASS BIKE work
**No issues with the rest of todays ASS BIKE work
Wednesday: Sled
A. Rack Outs; HEAVY if it doesn't bother elbow..; 15s; rest 90s x 4 sets
B1. Sled drag forward 50m; rest 15s
B2. Sled drag backwards; 50m; rest 15s
B3. Sled drag laterally (left); 50m; rest 15s
B4. Sled drag laterally (right); 50m; rest 15s
B5. BB Back rack walk; moderate 30s; rest 2:00 minutes x 5 sets
C1. GHD sit ups (keep arms at side); 15 reps; rest 30s
C2. Chinese face up plank; 30s; rest 30s
C3. Chinese face down plank; 30s; rest 90s x 4 sets
+
20 Minute Z1
A. 455 on the rack outs
B1, B2,B3,B4: sled drug 2 blues and a yellow
B5. I used a yoke with two yellows so around 200lbs
Core work was solid
Did mobility for recovery but plan to row tonight as well
B1, B2,B3,B4: sled drug 2 blues and a yellow
B5. I used a yoke with two yellows so around 200lbs
Core work was solid
Did mobility for recovery but plan to row tonight as well
Thursday: Rest
Friday:
A1. Banded Marching; 60s; rest 15s
A2. GHD Sit ups; 15 reps; rest 15s
A3. Back Rack lunges; 10 alternating reps; rest 15s
A4. Wall sit; 30s; rest 3 minutes x 5 sets
+
12s Assault bike @ 90% effort
60s Rest
12 Box Jump over 24"
60s Rest
50 Double Unders (Sub 12s AB @ 90% effort if it hurts your arm)
60s Rest
12 Alternating Pistols
60s Rest
x 5 sets
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