14 Minute amrap:
30 Back Squat 135lbs - take from rack
30 GHD Sit Ups
40 Calorie Row
40 Box Jump overs 24"
50 Toes to bar
50 Double Unders
+
3 Rounds:
60s Hollow body rocks
60s Super man
10 tuck ups
+
20 Minute Bike
14 MIN AMRAP: 1+30
Core work was solid and hard after that workout
Core work was solid and hard after that workout
Tuesday: Sled Work + Biking
**Supposed to be 50's this day**
A. Sled Drag; 60s; rest 90s x 8 sets
B. Backwards sled drag; 60s; rest 90s x 8 sets
+
5 Minute Bike
1 Minute: 300W
2 Minute: 325W
3 Minute: 345W
4: 365W
5: 385W
Rest 3 Minutes x 3 sets
+
20 Minute bike z1
A. 3 Blues for Sled Drag
B. 2 Blues for Backwards sled drag
5 Min on Bike was awesome! Hard as shit too! During third round I took a 30 sec break and almost quit during 3rd minute. I then finished it. Was really tough to keep anywhere near to the main W number.
B. 2 Blues for Backwards sled drag
5 Min on Bike was awesome! Hard as shit too! During third round I took a 30 sec break and almost quit during 3rd minute. I then finished it. Was really tough to keep anywhere near to the main W number.
Wednesday: LB unilateral + Core
10 Minute amrap:
25 Bike Cals
25 toes to bar
25 Deadlift 135lbs
+ Rest 5 Minutes
21 Minute EMOM:
1st: 20 alternating unloaded lunges
2nd: 15 Calorie Row
3rd: 10 Burpee box jump overs 24"
+
20 Minute bike z1
10 Min AMRAP: 2+24
21 Min EMOM: Tougher than I thought. Actually started stepping over box in 4th round to prevent reckless jumping and wasting of energy. Funny thing is because it was smoother than jumping I was finishing those minutes around 40 sec either way I did it/.
21 Min EMOM: Tougher than I thought. Actually started stepping over box in 4th round to prevent reckless jumping and wasting of energy. Funny thing is because it was smoother than jumping I was finishing those minutes around 40 sec either way I did it/.
Thursday: Rest
Friday:
A. 1 1/4 Back Squat; 3 reps; rest 3 minutes x 4 sets
B. Lateral sled drag; right; 60s; rest 90s x 4 sets
C. Lateral sled drag; left; 60s; rest 90s x 4 sets
+
For time:
75 Cal AB
200 DU
2k Row
200 DU
75 cal AB
**Good tester that i gave to joey that 'shouldn't?' bother your trap**
+
20 minute z1
A. 255 was as high as I wanted to go but felt good..
B. 3 blues
C. 3 blues
D. 25:29 considering my time the other day was 19:21 I was pleased. FYI, while I was on my second set of 200 DU's something popped in my left foot. No bruising or swelling. Honestly, I think it's a bone bruise or something in the upper joint of my foot. Spoke with a PT and he says usually you get either a bone bruise or you pop a tendon and it's super sore from the soft tissue around that part of the foot. It hurts when I walk and my foot comes up towards my knee or any left to right movement. I didn't think anything of it because a few weeks ago a barbell smacked the top of this foot and to be frank it felt the same. See TOMORROW/s update
Saturday:
A. Assault bike; 10s @ 98%; rest 2 minutes x 5 sets
+
14 Minute amrap:
55 Deadlift 225
55 Wallball
55 cal row
55 box jump overs 24"
+
21 Minute EMOM
1st: 15 KBS 55lbs
2nd: 15 toes to bar
3rd: 10 cal AB
+
15 Minute Z1 cooldown
**Assuming trap is healthy enough for the deads and the wb**
My foot was sore but not bad. I still went easy on the workout to be sure and was very careful with BJO's. I only got 1+15 but to be honest I was playing it super safe. On the EMOM I only had time to do 4 rounds with no issues.
The TRAP feels pretty good but I have no idea if it's worked itself out. This foot thing is a different question. It still hurts but it's not any worse or better. I'm icing now and ibuprofen. I plan to do minimal movement tomorrow other than coaching. I wish I had a boot to be honest. As for Mon, if you could program around it that would be great. I don't think I should do any jumping or flexion on the left foot to be safe. Sorry not to share but I didn't think it was anything. I just want to be safe.
My body isn't doing me any favors and this seemed like a fluke. I mean I still did all 40's for sets on DU's with and exception of the last set of 40 when I broke once. Kind of a mind fuck really but I'll get passed it.
Sunday: Rest
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