Monday:
10 Minute AB - ramp up from 150W to 300W
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3 Min AB @ 350W
2 Min AB @ 265W
1 Min AB @ 200W
3 Minute walk/ rest x 3 sets
**Try not to rest during any of the 3 min sets this time**
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20 Minute AB Easy
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Mobility
Warm UP: Kept pace 207 watts
Kept all numbers on AB until third set. Had trouble with the 265. Just started to run out of energy. Legs were tired.
Tuesday: Kept all numbers on AB until third set. Had trouble with the 265. Just started to run out of energy. Legs were tired.
A. Squat Clean + Push Jerk + Front Squat; 1 + 1 + 2; rest 2:30 - 3:00 x 3 sets - build to a tough complex for the day - careful on hip as always - NOT maximal
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Unbroken Strict HSPU amrap (-3) **Come off the wall when you have 3 reps left in you**
20s rest
10 Burpee to 6" touch
20s rest
12 toes to bar
60s rest x 4 sets
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Unbroken Ring muscle up amrap (-3) **off the rings when you have 3 reps left in you**
20s rest
10 burpee to 6" touch
20s rest
12 toes to bar
60s rest x 4 sets
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B1. Trap 3 raises @4040; 6 reps; rest as needed
B2. Banded face pulls @2222; 8 reps; rest as needed
B3. bottoms up KB Serratus punch; 10 reps each side; rest as needed x 3 sets
A. 245 on the complex. Clean felt easy and front squat was easy. Catching 245 in the jerk was rough. Arms and shoulders weren't quite right from the weekend. Felt tight up top. Also, I don't know what happened by my traps were the sorest they have ever been lol. Not sure why I was clinching so tight up there this past weekend but I felt it.
SHSPU: I did 10,10,9,9 again traps kept me from 12 reps each time but still had at least 3 in the tank. UB T2B's on all 4 sets.
RMU's: I did 5 every set with traps lol. UB T2B sets as well.
Accessory was awesome! Went light on Trap raises and only 26lbs on KB punch reps.
SHSPU: I did 10,10,9,9 again traps kept me from 12 reps each time but still had at least 3 in the tank. UB T2B's on all 4 sets.
RMU's: I did 5 every set with traps lol. UB T2B sets as well.
Accessory was awesome! Went light on Trap raises and only 26lbs on KB punch reps.
Wednesday:
12 Minute amrap:
20 DB walking lunges 50lbs **If these bother your hip AT ALL switch to DB front squats**
20 Row Calories
15 DB Clean and jerk 50lbs
15 Burpee Box Jump overs 24" - Practice new standard!
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24 Minute EMOM:
1st: 15 Wallball 20lbs
2nd: 10 CTB Pull Ups
3rd: 5 TNG Power Clean 155lbs
4th: 60s AB @ easy pace as rest
AMRAP: I changed up my breakfast today and my stomach wasn't right most of the day. It sucked during the workout as well. No excuses though I just wasn't moving well for some reason. THE LUNGES CRUSHED my hips and I just felt like I was in quick sand. ONLY 1+58 reps. I could not get 2 rounds and also C&J's with 50lbs were rough. Man, where have those been all my life? I like them but have to get better at those. Lunges set the tone though and they fatigued the shit out of me. Box Jump Overs were not bad even though my hips were gone.
EMOM: UB WB's and felt great on the hip! UB C2B's even though I didn't feel smooth. TNG Power cleans were easy. Enjoyed this EMOM!
EMOM: UB WB's and felt great on the hip! UB C2B's even though I didn't feel smooth. TNG Power cleans were easy. Enjoyed this EMOM!
Thursday: Rest
Hip flexor's are sore. Back is a little sore. Also, my elbows are tender. Nothing a day off won't help. 60 C2B's I think I earned a little soreness. Looking forward to Friday! I MAY BE TRAINING on SAT with JOE and SEAN these other two masters that I competed with at the comp. We will be heading to JOE's gym. Send me what you have but I may change it up if I go over there. ThanksFriday:
4 Minute Row - start at 2:05/500m and build each minute to 85% effort last minute - each set should be identical
1 Minute rest
4 Minute AB - start at 250W and build each minute to 85% effort last minute - each set should be identical
1 Minute rest x 3 sets
+
25 Minute AB @ 200W
+
Mobility - specificaly hip flexor/hamstring
This went well and I kept all numbers I chose. Row was 2:05,2:00,1:55,1:50 and the AB was 250,275,300,325 and all the sets I stayed on the high end of the RPM's instead of the low end. Meaning a 25 watt increase is two RPM's and stayed on the upper RPM towards the next increase. Hope that makes sense.
Saturday:
A. Banded Box Squats; 3 reps @ 205 for speed; rest 90s x 8 sets
B1. RNT reverse lunges; 10 slow reps; rest as needed
B2. BB Glute Bridge @30x1; 8 reps; rest as needed
B3. 'B1' otherside; rest as needed x 4 sets
+
For time:
21-18-15-12-9 Toes to bar
15 Burpees after each set - 'new' standard
+ Rest 5 Minutes
5 Minute EMOM:
1 Power Clean and jerk 185/205/225/235/245lbs by set **Just 1 rep each minute - but we're adding weight each minute. Adjust weights as needed towards end if too fatigued - safety first**
+
Mobility
A. Box Squats were fun! Felt great going into T2B workout.
Metcon: 7:02 after I finished the set of 9 T2B's and 7:46 after the last 15 burpees to standard. I broke up every set on T2B's and it didn't slow my burpees.
EMOM: Hitting 245 was slow but no issues anywhere else. Shoulders opened up more on the jerk as well this time around.
Metcon: 7:02 after I finished the set of 9 T2B's and 7:46 after the last 15 burpees to standard. I broke up every set on T2B's and it didn't slow my burpees.
EMOM: Hitting 245 was slow but no issues anywhere else. Shoulders opened up more on the jerk as well this time around.
Sunday: Rest
Complete rest today!
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