5/12/17 - 5/20/17

Friday:

AB; 

1400W for max time;

Rest 4-5 Minutes x 3 sets

+

AB;

1000W For max time;

Rest 4-5 Minutes x 3 sets

+

AB;

600W For max time

Rest 4-5 Minutes x 3 sets

+

25 Minute Z1 

This was not fun!

1400: 7, 12, 9

1000: 15, 9, 6

600: 35, 32, 30 Mentally broken and feeling pukey

Saturday: 

A. Kang Squat @23X1; 5 reps; rest 2:30 x 4 sets **155 each set**

B1. KB Z-Press @30X2; 6-8 Reps; rest 30s

B2. 4 Strict pull ups + Chin over bar hold; 22s; rest 30s

B3. 4 strict ring dips + Upright dip hold; 22s; rest 2 minutes x 4 sets

+

For time:

30 Calorie AB

15 Power Clean 185

30 Calorie AB

12 Power Clean 205

30 Calorie AB

9 Power Clean 225

A. 155 Good 

B1. 53lb KB

B2. Elbows were feeling this today. Good pump though

B3. Couldn't hold last set on Rings Upright Dip Hold

My dips have gotten weak and I don't really like that. Not sure if it's mobility or what. This used to be an easy movement though for me. My shoulders have to get super warm just so it doesn't hurt. Is it because I don't Bench Press anymore? 

METCON: 13:14 and I should have done better. Felt good though. Went out a little hard and had to get it together on the 205 set.

**Replacing structural EMOM w/Joeys tester.  I want you guys to get in some workouts together when possible - or at least do the same one to compare times - like we talked about this should be every 2 or so weeks.  Asked Joey to discuss a day that will work for regional Event 1 with you and get back to me**

SUNDAY: I did some light power snatches with the guys. No heavier than 135. Then we did a recovery workout. AB, Rowing, and burpees (Around 70 total reps in each movement) I needed it because we celebrated my 40th last night at the gym. Had to be done! lol

Monday:

A1. Banded Box Squat @4040; 235-255lbs; 5 reps; rest 30s

A2. Wall Sit; 30s; rest 2:30 x 5 sets

B1. Glute Bridge @20X3; 8-10 reps; rest 30s

B2. Crossover step up w/KB in contralateral hand (Right hand if stepping on the box with right leg); 8-10 reps each leg; rest 90s x 5 sets

+

15 cal Row @ 1550 cal/hr - damper 6-8

10 CJ Singles @ 140lbs

Rest 1:45s x 5 sets

+

20 Minute Z1

A1. 245 with slingshot

B2. 53 on Crossover step up

Intervals: 1:42, 1:43, 1:40, 1:45, 1:45 and they were tough but fun!

Tuesday::

100m Row @98%;

Rest 3 minutes x 4 sets

+

Row For distance @ +5s pace from 100m

Rest 2:1 x 4 sets

+

20 Minute AB easy/recovery

Woke up pretty sore in my upper back/neck region. Glad today was just rowing.

I think I did this stuff right but not for sure. First 4 sets 130 pace, 130 pace, 131 pace, 132 pace so I kept a 136/137 on the next part.

*360m @ 1:15 / 390m @ 1:16 / 310m @ 1:01 / 305m @ 1:10 NOT REALLY SURE about this data? I pulled harder on some sets but my time was more. Makes no sense. I got comfortable on the last set but couldn't get much output for meters.

Wednesday:

Regional Event # 1

+

Rest 10-15 Minutes

+

For time:

Row 600m

30 Burpee box jump overs

19:24 and when I got off the run Joey was 2 rounds ahead of me. I couldn't catch him but he only finished a round and a half ahead of me. All 4's on C2B's and UNBROKEN on HSPU's.
*ROW was 2:05 and finish time was 4:21 on the row workout. YUK I might add after that workout.

Thursday: Rest