Hey man, I found out from Desiree we are celebrating our 7 year anniversary in FL. I am flying out tonight to Orlando. We will be back on Tues morning early. We will be at a resort in Universal on Saturday, Volcano Bay waterpark on Sunday and celebrating in Orlando on Monday which is actually our day. I will be working out for sure on MON and hope to do a little something Sat. Sun we will be swimming a lot so it should be enough in a water park. Then, I leave on WED night for the CF GAMES. I will be working out when I am in WI so maybe set me up with work starting MON just in case. No point in programming SAT as I will be in a resort.
Monday:
A. Close grip bench Press; 1 rep every 6s for 30s; hold the bar at the top during 'rest'; rest 2:30 x 4 sets **135lbs this week**
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Max rep weighted pull ups 25lbs
Rest 15s
Max Rep strict pull ups
rest 15s
Max Rep kipping CTB pull ups
Rest 2:00 minutes x 2 sets
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For time:
21 Burpee over bar
15 Clean and jerk 185
9 Muscle Ups
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30 Minute AB easy
A. 135 went well this does help when I do it before gymnastics. PROPS coach!
B. Pull ups: 23,5,5 / 20,4,4 and all these pull ups I could have probably hung a little longer and squeaked out 1 or 2 more but I didn't want to push anything and tweak something. I feel good and want to stay that way.
C.Metcon: 5:02 and Joey beat me by just a bit. I should have went a little faster on jerks but I did 4,5 on my MU's.
D. Kept 30 min bike around 150 watts for 20 and then jogged a 400m run.
Tuesday:B. Pull ups: 23,5,5 / 20,4,4 and all these pull ups I could have probably hung a little longer and squeaked out 1 or 2 more but I didn't want to push anything and tweak something. I feel good and want to stay that way.
C.Metcon: 5:02 and Joey beat me by just a bit. I should have went a little faster on jerks but I did 4,5 on my MU's.
D. Kept 30 min bike around 150 watts for 20 and then jogged a 400m run.
8s AB sprint all out
2:52 rest x 4 sets
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10s Row sprint all out
2:50 rest x 4 sets
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5k Run for time
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20 Minute bike / Swim easy
*Went SWIMMING (6 laps)
A. AB was good to go! Didn't feel as strong at an all out spring but it was early morning haha. It took me an hour to get the balls to run lol! I ran around 11am though so the weather was awesome. My time was 23:53 and I felt good the whole run! No issues
Wednesday:
A. High hang power snatch + power snatch + OHS; rest 90s x 6 sets **165lbs each set**
B. Back Squat; 5 reps; rest 3 minutes x 3 sets @ 90% of last weeks toughest set **didn't actually see a weight here so can't prescribe the exact lbs**
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15 Minute EMOM:
1st: 1 round of bergeron beep test: 7 Thrusters 75lbs 7 pull ups 7 burpees
2nd: Max calorie row
3rd: rest
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2 Minute AB @ 80%
1 Minute walk/rest x 10 sets
*Went SWIMMING (6 laps)
A. SLOPPY and I missed one but never broke on the complexes.
B. No issues with 275lbs (Ever since I hurt my hip squatting is a mental task)
EMOM: Tougher than I thought 21,22,21,20,22 cals and I enjoyed this!
AB: WOW! Way harder than I thought. First 2 min 350 watts and realized that was to high. Next 9 sets I kept 285-316 watts 60-62 RPM's all sets hitting 25 cals or more. Felt accomplished after this workout/cool down bike ride.
B. No issues with 275lbs (Ever since I hurt my hip squatting is a mental task)
EMOM: Tougher than I thought 21,22,21,20,22 cals and I enjoyed this!
AB: WOW! Way harder than I thought. First 2 min 350 watts and realized that was to high. Next 9 sets I kept 285-316 watts 60-62 RPM's all sets hitting 25 cals or more. Felt accomplished after this workout/cool down bike ride.
Thursday: Rest
*Went SIMMING (6 laps)
Tuesday:
15 Minute amrap:
20 Calorie AB
15 Hang Power Clean 105
10 Lateral Burpee over bar
**Given this to 10+ comp athletes in the past couple weeks. Best score is 5+37 but i've only had a handful (3-4) people get 5 rounds or higher**
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10-15 Unbroken Kipping HSPU - focus on QUALITY
20 Calorie Easy row / Assault bike - switch each round
3-5 Unbroken bar muscle ups - focus on QUALITY
30 step ups 20" @ easy pace x 3 - 4 rounds based on feel
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Cool down bike / movement / mobility from plane
A. 5+18 and that burned nicely
B. HSPU (3 rounds) and it all felt clean except the BMU's. I just need to do more to get the motion back. I'm pulling from my shoulders a bit.
Wednesday: Oly + Row/run MAP
A. Hang Squat Clean + Squat Clean; rest 90s x 4 sets - build from 215-245
B. Snatch High Pull; 3 reps; rest 2min (use straps if needed) x 4 sets *245lbs each set*
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12 Minute Row @ 2:02/500m
Rest 2 minutes x 3 sets
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Mobility
A. 215,225,235,245 and then decide to hit a single every 90 sec for a heavy for 5 more minutes. Ended at 285 and it was pretty easy.
B. 235 felt good but wish I could have better hip pop on these high pulls.
C. 2:02.1, 2:01.9, and 2:02.1 and almost threw up on last round. Not sure why though. lol
Thursday: Rest
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