July 20-23

Jul-21
AM
Row - 2k @ 30min TT pace
Rest - 60sec
x3 Rounds
+
Mobility - 30min

Done @ 2:05/500m


Jul-22
CS - Activation
+
A. Power Clean - 10-12 singles; rest as needed (build to tolerance)
B. BB Zombie Squat - 5 x 5; rest 2:30 (build to tough 5)
C. BB Split Stance Shoulder Press @21x2 - 6-8; rest 2min
D. BB Jerk Grip OH Carry w/ Double-banded KBs - 4 x 15-20m; rest as needed (use BB w/ very light KB's)
+
Sled Push - 5 x 15sec @ 100% effort; rest 3-4min (sled + load = bodyweight)
+
CS - Recovery

A. built to 185, felt good
B. 185, 205, 225, 245, 255
C. 95, 95, 105, 115#
D. Bar + 25# KB's
No time for sleds
Jul-23
CS - Activation
+
A. Strict Lean-away CTB Pull-up @3111 - 4 x AMRAP UB; rest 2:30 (set ends when you can no-longer hold tempo)
B. Wtd. Vest Inverted Bar Row @21x2 - 4 x 12; rest 60sec b/t arms (mod-loading)
+
AD - 6min @ EN2
EMOM - 6min: 10 WB
AD - 5min @ EN2
EMOM - 6min - 10 KBs (2p, Russian)
AD - 5min @ EN2
EMOM - 6min - HS Hold on Wall (20sec)
AD - 6min @ EN2
EMOM - 6min - 30 Double-unders
(40min total work)
+
Postural Progarm

A. 7, 6, 5, 4
B. no time for Row's unfortunately. 
+
Completed. felt good.  Held AB around 55-56 RPM
HS Holds on wall were by far the hardest.

Jul-24
Track-style warm-up - 20min
(aerobic prep + DROM + running drills)
+
Run - 1mi time trial
*map out your course using google maps/google earth
*record total time, average HR, peak HR
+
Run - 4 x 400m @ 1mi pace; rest 2-3min (90% recovery)
+
Mobility - 20min (lower-body, hips, ankles, etc)

1 mile using MAPMYRUN, 7:05.  Not a true TT obviously, was constantly looking at phone and questioning distance/pace.
+
4x 400m, ranged from 1:32-136.  Kept rest at 2 min so I definitely could have pushed mile faster.
HR got up to low 170's during runs and recovered to under 130 in 2 min
Jul-25
CS - Activation
+
A. DB/KB TGU - build to mod-heavy single on ea arm then complete 5 alt reps on ea arm @ that weight
B. DB Snatch - 4 x 10 reps ea arm; rest 90sec b/t arms (build, should be SOME press-out at the top)
C. Wtd. Vest Wall-facing HS Hold in perfect HB Position - 6x 30sec; rest 60-90sec (15-20#)
D. DB 1arm Trap 3-Raise - 3 x 15 ea arm; rest as needed
+
15 V-ups
15 Deadlift @ 155 (clean grip)
Rest 60sec
x3

A. 70# DB, didn't do the 5 extra b/c of time
B. 50, 60, 70, 70#, last 2 reps w/ 70's was tough on both sides
C. Done, no weight vest and it wasn't needed.  This was very tough on last 2 sets
D. 10# DB
+
Complete not timed, used 70# DB's for Dead Lifts.  V-Ups were bent knees