Friday: **Based on how you feel...**
A. Clean high pull + Power Clean @ 230lbs; rest 3 minutes x 4 sets
B. Snatch Panda Pull; 1.1.1; rest 15s/ 3 minutes x 4 sets **All sets at 170lbs this week**
B. Snatch Panda Pull; 1.1.1; rest 15s/ 3 minutes x 4 sets **All sets at 170lbs this week**
C. Front Squat; Build to a tough triple for the day
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20 Minute EMOM:
1st: 20 Wallball
2nd: 30s Banded Marching
3rd: 15 Box Jumps
4th: 30s abmat sit ups
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20 Minute AB
A. No issues but need to work on keeping bar closer. I'm so used to pulling bar in that doing high pulls are tough because I'm thinking pull the bar in as opposed to letting it float up off my hips.
B. I think these are stupid lol. Asia does it though so maybe I should reconsider. No issues with 170.
C. 285 but had more in me. Knee was doing something weird. It started on the Cleans but I didn't think much of it. It was fine on Saturday.
EMOM: Went well and my left knee was hit or miss on WB's. No pain on Box Jumps and I rebounded every set. All around 30 seconds. I did not complete all sit ups last two sets. I'm soft
B. I think these are stupid lol. Asia does it though so maybe I should reconsider. No issues with 170.
C. 285 but had more in me. Knee was doing something weird. It started on the Cleans but I didn't think much of it. It was fine on Saturday.
EMOM: Went well and my left knee was hit or miss on WB's. No pain on Box Jumps and I rebounded every set. All around 30 seconds. I did not complete all sit ups last two sets. I'm soft
***If you're not feeling good shoulder / upper body wise going into Saturday - let me know. I never commented on the ring dip / bench press comment but bench press has almost no translation to ring work. With all the different injuries to our shoulder (depending what they actually were - tendon/ligament/muscular/etc - we could have some adhesion's or some compensations going on, possible joint capsule instability, etc. Working on them from a 'progressive / PT' standpoint should clear that up. Going to stay away from that though after the regional event***
Saturday:
A. Deficit Deadlift 2"; 3-5 reps; rest 3 minutes x 4 sets - Moderate weight
B. Strict HSPU; 10-8-6-4; rest 25s btw sets - go till failure on each one to try to go unbroken; rest 3 minutes after you finish the whole thing then x 2 sets
C. Strict CTB Pull Ups; 8-6-4-2; rest 25s btw sets - go till failure on each set like 'c'; rest 3 minutes x 2 sets
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For time:
50 Calorie Row
25 Calorie AB
50 DU
Rest 5 Minutes
For time:
50 Calorie AB
25 Calorie Row
50 DU
Rest 10 Minutes x 2 sets
Rest 10 Minutes x 2 sets
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20 Minute mobility
Felt Good Saturday but was crunch for time. I had two teams in an RX comp an hour away so I wanted to get out there and coach them up. I split today's work up.
Was really interesting to see the RPM's or WATTS that I attempted each round and how they differed. I can go 25 cals pretty consistently just under 400 watts for at least 10 minutes I bet. I did it for 5 above. I attempted to keep 68 or 69 RPM's which is just over 400 for 25 Cals on AB and died around 26 on last set. Didn't completely fall off pace but as redlining a tad towards end of 50 cals on AB. Still ended with same time as first 50 cal AB round.
6AM Session:
A. 225x2 and 275x2 all for 5 reps
B. Unbroken on HSPU's with no issues
C. Unbroken on Strict C2B's but it got spicy on last set of 6, and 4. Mainly, I would just pause to reset my pull and then finish but never dropped.
4PM Session:
WOW! This was fun! Learned a little bit about my pacing on these!
1st w/ 50 Cal Row 2:20, AB 1:50, DU's 48 sec, and total time 4:58
2nd w/50 Cal AB 3:21, Row 1:24, DU's UB 38 sec, total time 5:23
3rd w/50 Cal Row 2:25, AB 1:42, DU's UB 37 sec, total time 4:44****
4th w/ 50 Cal AB 3:30, Row 1:20, DU's 36 sec, total time 5:26
Was really interesting to see the RPM's or WATTS that I attempted each round and how they differed. I can go 25 cals pretty consistently just under 400 watts for at least 10 minutes I bet. I did it for 5 above. I attempted to keep 68 or 69 RPM's which is just over 400 for 25 Cals on AB and died around 26 on last set. Didn't completely fall off pace but as redlining a tad towards end of 50 cals on AB. Still ended with same time as first 50 cal AB round.
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