7/23-25/12

Cycle #1

Monday1 - Throwing + Power Snatch/Push + Bend intense/Push intense + Core

A. Max Effort OH Toss, 1 rep every 30 sec for 10 minutes - use a small object that weighs 15-20lbs

B1. Power Snatch Cluster, 1.1.1 x 5 sets, 3 min

B2. CGBP with Chains @ 30X1, 2-3 reps x 5 sets, 3 min

C1. Romanian DL with Chains @ 30X0, 4-6 reps x 3 sets, 2 min

C2. Wtd Ring Dips @ 30X0, 3-5 reps x 3 sets, 2 min

D. Weighted Side Bridges, 20 sec per side x 5 sets/side, 40 sec b/t sides

A. complete
B1. 165, 185, 185, 190, 195.  Felt pretty good.  First set of 185 felt the worst.
B2. all w/ about 60lbs chains- 185, 195, 205, 225, 215 (accidentally took 5's off and forgot to put them back on)  All for 3 reps
C1. probably 50lbs of chains. 255, 275, 305.  All 6 reps, will know to go heavier next time.  Felt good though.  Really enjoy these and think I'll see a lot of improvement if we continue them.
C2. 5, 5, 4 reps w/ 70, 88, 97lbs attached
D. 20lb vest.  Felt good, gotta figure out how to add more weight to this.  Although I'm not great at this so it wasn't just super easy.  Could have definitely been heavier.

Tuesday1 - Squat/Pull CP Battery

Every minute on the minute for 20 minutes:

1st min - 5 Front Squat @ 225lb

2nd min - 3 tough Wtd Pronated Chin-ups

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10 min

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Every minute on the minute for 20 minutes:

1st min - 10 Front Rack Barbell Walking Lunges @ 155lb

2nd min - 10 C2B Chin-ups

First 20 minutes complete, squats felt good.  Pull ups were w/ 62lbs and felt pretty good.
Second 20 min was rough.  Made it consistently through 7 sets, on the 7th set of pull ups I fell off the bar on the last rep (lack of focus and a little sweaty).  After that I rested 60 seconds b/w movements to finish instead of on the minute.  Finished at total time of like 51 min I think when it was supposed to finish on 49 min.  Going to be extremely sore tomorrow!

Wednesday1 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Rowing/AD

10 x 1 minute Row @ 85% effort/1 minute @ 50%

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10 min

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10 x 1 minute AD @ 85% effort/1 minute @ 50%

All completed and all felt good other than soreness from yesterday.
Row 85% stayed around 1:50, breathing felt good.  Got heavy towards the last 2 sets
AD 85% started at 65RPM and steadily moved to 70RPM throughout the 10 sets.  Breathing was never even close to an issue.  Legs had a little burn in them not sure if it was more from the soreness or just the fact that I was doing AD.  Good day though, aerobic stuff is enjoyable now, finally!