Monday:
A. Murph
20LB Vest RX 60:16
Tuesday:
A. Clean high pull + Power Clean @ 235lbs; rest 3 minutes x 4 sets
B. Snatch Panda Pull; 1.1.1; rest 15s/ 3 minutes x 4 sets **All sets at 175lbs this week**
B. Snatch Panda Pull; 1.1.1; rest 15s/ 3 minutes x 4 sets **All sets at 175lbs this week**
C1. Single leg glute bridge bottoms up KB floor press @20x1 (Right leg active left arm pressing); 8 reps; rest 30s
C2. Hollow body rocks; 30 reps; rest 30s
C3. Single leg glute bridge bottoms up KB floor press @20x1 (Left leg active right arm pressing); 8 reps; rest 30s
+
20 Calorie AB @ 350W
15 Lateral box jump overs 24"
10 Calorie AB @ 350W
Rest 90s x 5 sets
+
20 Minute AB
A. 235 went well
B. 175 was solid
C1,C2,C3: Strong Accessory work
D. Did not have time to do conditioning piece
Wednesday:
5 Rounds for time:
50 DU
15 CTB Pull Ups
**Justin went 6:38 on this - no other athletes have tested this yet**
+ Rest until full recovery
15 Calorie AB @ 350W
15 Lateral box jump overs 24"
10 Calorie AB @ 350W
Rest 90s x 5 sets
Honestly, was way more sore today but got extra warm for workout. Never felt comfortable though. Either way, I got 6:45 so Justin got away here but I would have MURDERED HIM if I didn't do Murph. haha
I broke every DU once but not by choice and every C2B set once but by choice. Didn't want to tear and was still very sore. Until next time JUSTIN! Until next time!
On these sets, I was 2:20, 2:29, 2:27, 2:25, 2:18 and was able to keep 350 through out the whole workout. Tougher than I thought to hit those Lateral Box Jump Overs after the AB.
I broke every DU once but not by choice and every C2B set once but by choice. Didn't want to tear and was still very sore. Until next time JUSTIN! Until next time!
On these sets, I was 2:20, 2:29, 2:27, 2:25, 2:18 and was able to keep 350 through out the whole workout. Tougher than I thought to hit those Lateral Box Jump Overs after the AB.
Friday:
A. Deficit Deadlift 2"; 3-5 reps; rest 3 minutes x 4 sets - slightly heavier than last week
+
"Christine"
3 Rounds for time:
500m Row
12 DL @ BW
21 BJ 20"
+ Rest until fully recovered
21 Minute AB **Every 3 Minutes 1 Round of Nate**
+
20 Minute mobility
A. 295 for all 4 sets
Christine: 9:30 only 3 sec off JP and I was gunning for him!
Nate went good. I was tired though for sure
Christine: 9:30 only 3 sec off JP and I was gunning for him!
Nate went good. I was tired though for sure
Saturday:
A1. Banded Box Squat @4040; Start at 285 and build; 5 reps; rest 30s
A2. Wall Sit; 30s; rest 2:30 x 3 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 3 sets
+
AB 20 Cals @ 90%
Rest 90s x 10 sets
A1. 285, 295, 305 and man was I spent today. My midline was trash. Not sure but the DL's wrecked me. Everything was tough.
AB work: I could only keep 4 out of the above 600 watts and then I faded fast. Took longer breaks and could barley hold 500 watts. Something was off. Maybe nutrition or just fatiqued. Not a great day though. Struggle was real!
AB work: I could only keep 4 out of the above 600 watts and then I faded fast. Took longer breaks and could barley hold 500 watts. Something was off. Maybe nutrition or just fatiqued. Not a great day though. Struggle was real!
Sunday: Rest
Haha i have no doubts that you would have had a much better time if you had not done Murph 48 hours prior! Still good training, and that's what we are concerned about post murph!
ReplyDeleteShould also note we didn't do a whole lot of prep for murph like I did with other clients (running/push up/squat volume - similar time domain training, etc) and you still did very well!
Let me know how your body is feeling today and we will adjust if needed for the weekend. This weekend/week i'd like to give you and Joey a tester to go head to head against, if you could - talk to him and let me know a day that works.