10/15/16 - 10/22/16

Saturday:

44 Minute EMOM:

1st: 10 Russian KBS 55lbs 

2nd: 12 Assault Bike Calories

3rd:  30s Sled Drag Heavy

4th: 180m Run

Never felt strong the entire 44 minutes.  It was hard work.  Conditioning is getting there though.

Sunday: Rest

Monday: Squat

A. Back Squat w/bands; 275 + bands; 3 reps; rest 2 minutes x 5 sets

B. Good mornings; 10 reps @20x1; rest 90s x 5 sets

C1. Sorensen Hold; 35s; rest 30s

C2. Hollow body rocks; 22 reps; rest 30s

C3. Alternating rotational plank; 22 reps; rest 90s x 5 sets

+

20s Assault bike @ 675 Watts

40s Assault bike @ 150 Watts

x 4 sets

Rest 3 minutes x 3 sets

+

15 Minute Z1 / mobility

A. 275 wasn't too bad

B. 135 Good Mornings

C1,C2,C3: Core work was solid

Ass Bike: Met requirements

After all this I did a few sets of BB Strict Press, Barbell Strict behind neck and Push Jerks all tempo though for safety.

Tuesday: AB

Assault bike Legs only - 10 Minutes @ 80%

+

Assault Bike Legs only

20s @ 400-450 Watts

40s easy spin x 10 sets

+

Assault Bike legs only

10s @ 500-550 Watts

50s Easy Spin x 10 sets

+

Assault Bike legs only

5s ALL OUT

55s easy spin x 10 sets

+

Assault bike Legs only 15 minute Z1

Ass Bike: I was doing above 300 watts to 350 for first 6 minutes then from time to time I dropped back down to 288 but never lower than that.

Ass Bike: All other times were good to go!

Wednesday: Sled

A. Rack Outs; HEAVY if it doesn't bother elbow..; 18s; rest 90s x 4 sets

B1. Sled drag forward 50m; rest 15s **Heavier on all sled drags**

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 5 sets

+

20 Minute Z1

A. 475 lol, heavy stuff

B1,B2,B3,B4: All 3 blue plates

B5: I used the yoke with 4x25's on each leg.

Core work waws good

Mobility and walking and jogging for Z1

Thursday: Rest

*I have been testing my arms with BB this week.  I know this is the 4th week but want to do ok at the comp first week of NOV and felt it was necessary to see where I am at.  In fact, I put a little weight on my power cleans, squat cleans, and snatches on Tues.  Very minimal lifting but just wanted to see how it felt.  It was ok and I didn't have any pain when doing it but CAUTION is my middle name while I was doing it.

*Then, on Wed I decided to test out a WOD after the sled work and before the core work.

The workout was increasing snatches 75,95,115 and a lot of burpees.  I did almost all the burpees as step down and step up burpees with no issues and didn't go fast on snatches. Good thing is I'm fine on Thursday.  I went to Airrosti today and they said it's going to still take a while but stay away from things that cause pain and aren't manageable.