Friday:
A. Power Clean; 1 rep EMOM x 10 minutes - start at 135lbs and add 10 lbs each minute
+
1200m Run @ 80%
+
20min AB Speed Play session
3min @ Z1/easy spin
2min @ 275W
3min @ Z1/easy spin
2min @ 300W
3min @ Z1/easy spin
2min @ 325W
3min @ Z1/easy spin
2min @ 350W
+
Mobility
A. 235 on Power Clean
Saturday: Comp
Good day of fitness!
Sunday: Rest
Total off day other than moving around and doing some housekeeping at the gym.
Monday:
A1. DB Single arm Z - Press (keep weight in the 'off' arm in the front rack position); 8 reps @20x1;rest 30s
A2. Feet elevated ring rows; 8-10 reps @20x1; rest 30s
A3.DB Single arm Z - Press (keep weight in the 'off' arm in the front rack position); 8 reps @20x1; rest 90-2:00s x 4 sets
B1. Bar muscle ups; 4-6 unbroken reps; rest 30s
B2. KB Plank pull throughs on elbows; 30s of movement; rest 30s
B3. Weighted upright dip hold on rings; 20-30s; rest 2 minutes x 4 sets
+
10 Shoulder to overhead 135lbs
20 Wallball
20 Deadlift 135lbs
3 Minute AB @ 200W (Recovery but not 'easy') x 4 sets
A1. 50lbs
A2. Used a box for 10 reps
A3. 50lbs
B1, B2, B3: Did all 6 reps for BMU's with no issues. Used 53lb KB's with no issues and a 20lb vest for the weighted dip holds with no issues for 30 seconds.
Metcon: It was rough because my quads were still hurting pretty bad from the weekend cramps but I got through it. I broke my WB's, and DL's up only and kept my rounds for the movements between 2:00-2:40 towards the last round. Midline was cashed to be honest.
A2. Used a box for 10 reps
A3. 50lbs
B1, B2, B3: Did all 6 reps for BMU's with no issues. Used 53lb KB's with no issues and a 20lb vest for the weighted dip holds with no issues for 30 seconds.
Metcon: It was rough because my quads were still hurting pretty bad from the weekend cramps but I got through it. I broke my WB's, and DL's up only and kept my rounds for the movements between 2:00-2:40 towards the last round. Midline was cashed to be honest.
Tuesday:
A. Back Rack walk outs; 20s; 440lbs; rest 90s x 5 sets
+
Sled Sprint; 12s @ 95%
1:48 Rest x 12 sets
+
33 Minute EMOM:
1st: 10 Calorie AB
2nd: 12 Burpees
2nd: 12 Burpees
3rd: 15 Calorie Row
A. 440 was nice! lol
Used 2 blues but was crunched for time so I only did 6 sets of sprints. Had a lot going on at the gym.
EMOM: WOW! Good Times even though I did this the week before the comp it wasn't any easier haha. Did it though and had no real physical issues. Just mental anguish.
Used 2 blues but was crunched for time so I only did 6 sets of sprints. Had a lot going on at the gym.
EMOM: WOW! Good Times even though I did this the week before the comp it wasn't any easier haha. Did it though and had no real physical issues. Just mental anguish.
Weds: TBD
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