Tuesday:
A. 1 1/4 Back Squat; Build to a tough triple for the day
B1. Hip Extensions @20x1; 10-15 reps; rest 15s
B2. Hollow body rocks; 30 reps; rest 15s
B3. BB Glute bridge @20x1; 8-10 reps; rest 2:30 x 5 sets
+
30s Assault bike @ 600 Watts
Banded Bear Crawl; 5 reps - https://www.youtube.com/watch?
Rest 3 minutes x 4 sets
A. 295 probably had 1 more lift
B1,B2,B3: 185 Glute bridges
Ass Bike: Kept a 622 or 644 pace all sets and decided to do sled pulls because it was 50 degrees out. Three red plates and a yellow.
B1,B2,B3: 185 Glute bridges
Ass Bike: Kept a 622 or 644 pace all sets and decided to do sled pulls because it was 50 degrees out. Three red plates and a yellow.
Wednesday:
A. Half Kneeling DB press @20X2; 8 reps each arm; rest 60s btw arms x 5 sets
B1. Ring Push Ups @20x1; 6-8 reps; rest 30s
B2. Strict Pull Ups; 3.3.3; rest 10s/2 minutes x 4 sets
+
24 Minute Alternating EMOM:
1st: 5 Toes to bar + 30 Double Unders
2nd: 5 Unbroken Power Snatch 115lbs + Shuttle run remaining time @ easy pace
1st: 5 Toes to bar + 30 Double Unders
2nd: 5 Unbroken Power Snatch 115lbs + Shuttle run remaining time @ easy pace
3rd: 20s HS hold + Assault bike remaining time in minute @ easy pace
A. 45lbs popping in my elbows but no pain. I feel like that is normal.
B1,B2: Same popping but no issues with these. On strict pull ups I was holding a hollow position.
24 min EMOM: No issues other than being tired. Unbroken T2B's, and broke on two of the DU's.
*After a 7 min cool down on Ass Bike I did 1000m row, rest 2 min, and another 1000m row. First row was at a 1:52 and the second row was at a 1:53. It burned on both.
B1,B2: Same popping but no issues with these. On strict pull ups I was holding a hollow position.
24 min EMOM: No issues other than being tired. Unbroken T2B's, and broke on two of the DU's.
*After a 7 min cool down on Ass Bike I did 1000m row, rest 2 min, and another 1000m row. First row was at a 1:52 and the second row was at a 1:53. It burned on both.
Thursday: Rest
Woke up and rowed 1000m Row at a 28-30 strokes per minute pace. My pace time was 1:53 and I was 10 seconds faster than yesterday. RESTED 4 minutes and did 1000m Row again this time slower at a 19-23 strokes per minute. I rowed a 1:55. Just getting in some rowing as practice.
Friday:
Every 2:30 for 10 Sets (25 minutes)
7 Overhead Squat 95lbs
7 Box Jumps - Step down 24"
7 Pull Ups
7 Power Clean 95lbs
+
25 Minute assault bike @ Z2
Done with no issues. Each round in a minute
Saturday: TBD
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