A. Deadlift; 2.2.2; rest 15s / 3 minutes x 4 sets *2 sets at 365 / 2 sets at 385**
B1. Sled drag forward; 70s; rest 30s
B2. Sand bag bear hug; 35s; rest 30s
B3. Sled drag backward; 70s; rest 2-3 minutes x 5 sets
+
6 Paralette HSPU (8-12")
12 Calorie ski
45s rest x 5 sets
A. No issues on DL's
B1,B2,B3 Sled drags and bear hugs have been solid but this was less weight indoors due to rain. It was lighter weight but I was dragging on mats.
HSPU work: All HSPU's were unbroken with good pace on Ski for each round. Most of the rounds less than a minute on Ski erg.
Tuesday:
4 Minute AB
1 Minute rest
4 Minute Row
1 Minute rest
4 Minute Ski
1 Minute rest x 3 sets **sustainable / low % effort**
I was doing 45-50 on all AB at 250-300 watts
I was doing 65-70 cals at 1100
I was going 45-50 cals on Ski as well
Wednesday:
A. Power Clean; 1.1.1; rest 15s / 3minutes x 4 sets **2 sets at 255 and 2 sets at 270**
B. Strict Press; 2.2.2; rest 15s / 3 minutes x 5 sets **3 sets at 140 and 2 sets at 150**
C1. Strict pull up + CTB pull up; 7 + amrap (-1); rest 30s
C2. Incline DB bench press; 8 reps; rest 30s
C3. Upright ring hold (top of dip); 25s; rest as needed x 4 sets
+
16 Minute EMOM:
1st: 10 Feet elevated ring rows
2nd: 10s L-Hang
3rd: 10 Ring Push Ups
4th: 10 sand bag over shoulders
A. PC was heavy but no misses. Form wasn't desirable but no pain with shitty form so that's a win.
B. Went great! No issues but on last set of 150 something tightened up in my shoulder and made me super nervous. I decided to call it for the day because it wasn't a good feeling.
Thursday: Rest
Shoulder was super tight and something had occurred the day before but it didn't feel serious today so maybe just a tight muscle.
Friday:
A. Box Squat (20"); 8 reps @30x1; rest as needed x 4 sets **2 sets at 245lbs; build from there**
B1. Russian KBS 18 reps; rest 15s
B2. Hollow body rocks; 25 reps; rest 15s
B3. Sorensen Hold; 30s; rest as needed x 4 sets
+
10 Minute EMOM:
4 Deadlift 325lbs
4 Burpees
**Both movements each minute**
+
20 Minute easy AB
Shoulder was fine today with no issues!
A. 245x2 was good then 275, an 295 but did two sets of 4 on 295 because tempo was wearing my ass out!
EMOM: No issues, heart rate went up around round 8.
Saturday:
21 Calorie Row
18 CTB Pull Ups
15 HSPU
60s rest x 4 sets
+
15 AB Calories
12 Toes to bar
9 Power Snatch 105lbs
60s rest x 4 sets
+
30 Minute flush AB
No pain in shoulder at all! All sets were 2:18, THEN 2:20 for the next 3 sets
No issues here. Rode with a high watt rate and went UB on first 3 rounds of T2B's but it hurt me and had to break all barbells into 3's.
No comments:
Post a Comment