Friday:
A. Back Squat; 5, 5, 3, 3; rest as needed - build but keep weight moderate on hip
B1. Lateral box step ups right leg @41A1; 8 reps; rest as needed
B2. Monster band walking / banded marching; 30-45s; rest as needed
B3. 'C1' other leg; rest as needed x 4 sets
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25 Wallball
15 Cal AB @300W
20 Deadlift 205lbs
15 Cal Row @ 1100 cal/hr
90s Rest x 5 sets break up movements as needed to keep rounds consistent
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Accessory:
45s Glute bridge hold with 8-10lb ball btw knees (squeeze)
10-15 slow fire hydrants each side
60s 90/90 stretch each side https://www.youtube.com/w
Rest as needed btw movements x 3 sets
A. 245, 275, 295, 305No issues with box step ups
Metcon sets: 3:55,4:00,4:15,4:25,4:35
Glute work was awesome!
Saturday:
A. Bar Muscle Ups; 5 Unbroken reps; rest 60s x 4 sets
B. DB Power Clean and jerk; 10 unbroken reps; rest 60s x 4 sets
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18 Minute Amrap:
20 Power Snatch 115lbs
20 CTB Pull Ups
30 S2O 115llbs
30 Bar facing burpees
40 Calorie Row
B1. Banded hollow body pull overs; 10-12 slow reps; rest as needed
B2. Unloaded Reverse hyper; 10-15 reps; rest as needed x 4 sets **if no reverse hyper use the GHD as shown in this video: https://www.youtube.com
C1. Half Kneeling Pollof press left side; 10 slow reps; rest as needed x 3 sets
C2. Banded pull aparts; 10 reps; rest as needed
C3. Half Kneeling Pollof press right side; 10 slow reps; rest as needed x 3 sets
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Mobility
A. No problem
B. All 50lbs but felt good UB
AMRAP:
1 + 75
Accessory was really good for me after that workout. No issues. Hamstrings were really sore Sunday of course.
Monday:
On the OHS I did 8,7,5,5,5 and started first bike at 2:35.
Every bike took around 2:20
HSPU's were 15,10,5,5
T2B was 12,9,7,4,4,4
THEN I got back to the OHS and it took me the last 5 min. I couldn't push out of the hole. No power left. I was doing sets of 3.
My SCORE was 1+33
Monday:
A. Ring Muscle Ups; 5 unbroken reps; rest 60-90s x 4 sets
B1. DB Press in split stance - make sure ankle can tolerate this; 8 reps @20x1; rest 30s
B2. CTB Pull Ups; 12-16 unbroken reps; rest 30s
B3. AB only bike - chest on seat to simulate push/pull overhead; 12 calories; rest 90s x 4 sets
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20 Minute EMOM:
1st: 20 WB
3rd: 16 BJ - step down
5th: 12 DL 225/155
7th: 8 3.5” Def hspu
9th: 4 unbroken Bar muscle ups x 2 sets
(Every even minute first 10 minutes is 12 burpees, every even minute 2nd 10 minutes is 15 calorie row)
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Mobility
A. No issues here and smooth
B1 & B2: 40lbs on the DB's and UB C2B's and the horrible AB work was challenging for sure.
EMOM: I wasn't sure if this was supposed to be 40 min or 20 min total but this was challenging with just 20 min. I broke up 2nd DL's but got everything done in time. Row was close each round.
B1 & B2: 40lbs on the DB's and UB C2B's and the horrible AB work was challenging for sure.
EMOM: I wasn't sure if this was supposed to be 40 min or 20 min total but this was challenging with just 20 min. I broke up 2nd DL's but got everything done in time. Row was close each round.
Tuesday:
Row - 500m @ 1:55 pace
Row - 500m @ 1:50 pace
Rest - 60sec x 3 sets
Row - 500m @ 1:50 pace
Rest - 60sec x 3 sets
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Ski Erg - 500m @ 2:05 pace
Ski Erg - 500m @ 2:00 pace
rest - 60s x 3 sets
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AB - 2 min @ 275W
AB - 2 min @ 325W
Rest - 60s x 3 sets
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AB; 20min cool down
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AB - 2 min @ 275W
AB - 2 min @ 325W
Rest - 60s x 3 sets
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AB; 20min cool down
ROW: Wore heart rate monitor for all this. Kept pace on all 3 with no issues
SKI: Kept pace on all this but I was at 92% red zone on the 2nd half of every 1k
AB: I did the first set no issues but was red on last minute around 95%. On the 2nd set I died off and dropped down to 300 watts for the last minute and the same with the third set. I was tired and out of gas.
SKI: Kept pace on all this but I was at 92% red zone on the 2nd half of every 1k
AB: I did the first set no issues but was red on last minute around 95%. On the 2nd set I died off and dropped down to 300 watts for the last minute and the same with the third set. I was tired and out of gas.
Wednesday:
A. Power Clean + Jerk; build to a tough single for the day - nothing above ~90%
20 Minute Amrap
30 OHS 135lbs
30 AB Calories
35 HSPU
30 AB Calories
40 Toes to bar
30 AB Calories
**Gave this to joey this day as well**
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For Quality:
10 Sandbag to shoulder - moderate
8 Man Makers 40lbs
100ft bear hug walk
Rest as needed throughout to keep safe - this for completion x 3 sets
I did not have time to do this with JP. I was solo and by myself. I have no idea if it was good but felt really bad. On the OHS I did 8,7,5,5,5 and started first bike at 2:35.
Every bike took around 2:20
HSPU's were 15,10,5,5
T2B was 12,9,7,4,4,4
THEN I got back to the OHS and it took me the last 5 min. I couldn't push out of the hole. No power left. I was doing sets of 3.
My SCORE was 1+33
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