A. Box Squat; 3-5 reps @3030; rest as needed x 5 sets
B. Glute Bridge; 6-8 reps @3030; rest as needed x 3 sets - careful on hip on this one
B. DB 2-arm Neutral Grip Split Jerk Stance Pres; 6 reps @21x1; rest 90sec x 3 sets
+
4min AMRAP
5 Strict HSPU
5 Strict Pull-ups (start w/ CTB, ...once they fade just get chin over)
5 Air Squats
Rest 4min active on AB or Ski
4min AMRAP
10 Kipping HSPU
10 Kipping Pull ups
10 Air Squats
Rest 4min active on AB or Ski
4min AMRAP
15 Rings Push-ups
15 Inverted Bar Rows
15 Air Squats
A. 225 for 5x5 no hip pain
B. 135lbs
C. 40lb Split Jerk stance
AMRAP: 5 Reps (6 rnds, 4 of which were UB Strict C2B's)
AMRAP: 10 Reps (3+6 rnds)
AMRAP: 15 Reps (2 rnds) My arms were smoked on last 4 minutes of work. I got 900m on first ski, and 840 on second ski.
B. 135lbs
C. 40lb Split Jerk stance
AMRAP: 5 Reps (6 rnds, 4 of which were UB Strict C2B's)
AMRAP: 10 Reps (3+6 rnds)
AMRAP: 15 Reps (2 rnds) My arms were smoked on last 4 minutes of work. I got 900m on first ski, and 840 on second ski.
Tuesday: Cyclical Aerobic Work
Row; 18min, increasing pace every 3min (2:10 / 2:06 / 2:02 / 1:56 / 1
Rest 3 min
AB; 18min, increasing pace every 3min (225 / 250 / 275 / 300 / 325 / 350W)
Rest 3min
Ski; 18min, increasing pace every 3min (2:15 / 2:09 / 2:03 / 1:57 / 1
Hip CARS / hip mobility
I must have come down with something because last couple days I think I have had a cold. It was evident today. I couldn't keep pace at a certain point and moved to the next machine.
Row: I completed 1:52 but couldn't get to 1:48 consistently but it was a grind.
AB: I was good to go and the wheels fell off at 325. I just couldn't stay on pace
Ski: I was good until 1:57 sort of. I was in and out at 1:57. My arms were smoked!
Row: I completed 1:52 but couldn't get to 1:48 consistently but it was a grind.
AB: I was good to go and the wheels fell off at 325. I just couldn't stay on pace
Ski: I was good until 1:57 sort of. I was in and out at 1:57. My arms were smoked!
Wednesday: LB Volume + Acc + grind
A1. Deadlift; 8 unbroken reps @225-255lbs; rest 30s
A2. Wallball; 20 unbroken reps; rest 2 minutes x 4 sets
B1. DB snatch; 20 Alternating unbroken reps 50lb DB; rest as needed
B2. Glute Bridge w/med ball btw legs - squeeze as hard as you can; 30s; rest as needed
B3. Banded clam shells; 15 reps each side; rest as needed x 3 sets
+
15 Calorie Ski Erg
10 Burpees
60s Rest x 5 sets
****IF anything bothers your hip at all stop and skip***
I only worked out today because it was strength and core stuff. Not sure if I could have done metcon's.A1,A2: No issues all UB at 255 with 20lb WB's
B1,B2,B3: No issues here either. Great burner!
SKI: Wow, this was hard but kept my pace above 1500 but below 1900 all 5 sets usually 30-40 seconds per erg. Then burpees were whatever. They sucked!
Friday:
A1. Push Press + Split Jerk; 2 + 3 ; rest 20s - can build if needed
A2. Strict CTB + Kipping CTB Pull Ups; 2-3 + 8-10; rest 20s
A3. Ring Push Ups w/vest; 8 reps; rest as needed x 4 sets
B1. Goblet Squat @31x1; 8-10 reps; rest as needed
B2. Good mornings @30x1; 8 reps - keep this light; rest as needed
B3. Wall sit w/medball squeeze; 30s; rest as needed x 3 sets
+
10 Minute EMOM:
2 Box Squats @ tough weight - keep hip healthy
1 Ring Muscle Ups
+
Accumulate 3 minutes of banded marching or monster band walks
A1,A2,A3: 115,135,155,175,185 no issues other than time uner tension fatigue on the 185. Did 3 strict C2B's, and 8 Butterfly Kipping C2B's every time. 30lb vest on 8 reps of Ring Push Ups
B1,B2,B3: Did 70lb Goblet Squats, 115 Good Mornings, and med ball was good
EMOM: 275 was a good tough weight and RMU's were easy
Knocked out banded monster walks as well
Saturday:
**Meant to be a sustainable aerobic session that may be doable 'if' you're sick. I'm not sure how you're feeling so gave you all lifting Friday (mainly) and moved engine work to today. Should not be pushing this - should be consistent every set**
3min AD @ ~300W
2min AMRAP
10 Alt DB Snatch @ 50lb
8 Burpees
2 Minute rest x 5 sets
+
20 Minute AB @ cool down / easy pace
+
Mobility w/remaining time
Holiday Party Friday night so didn't get up to workout. Didn't get crazy at the party either just decided to sleep in and rest before I ran an impromptu weightlifting seminar at the gym from Cal Strength. Long story but we were helping a gym out who fell through. I was here all day learning. Literally happened in last 72 hours before Sat. Learned a lot though at the seminar. Snatched 75lbs during drills and did some snatch DL's on my own instead of full snatches up to 165lbs while others snatched. Also did the same with cleans. Felt good to squat for both movements but it was only 75lbs.
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