Training July 9-10

Jul-9

AM

AD - 10min @ EN3 (160-170 BPM)

Rest - 3min

x3 Rounds

+

Mobility (static) - 15min (glute/hip-flexor+quad/groin/hamstring/calf)

Cals- 100, 107, 104

first one was around 155 BPM, I mistakingly thought it was supposed to be 150-160.

PM

CS - Activation

+

A.  Sumo Deadlift - 3,3,2,2; rest 3min (tough)

B. KB 2arm Front Rack Squat @22x1  - 4 x 10; rest 90sec b/t legs (moderate, note tempo change)

C. DB 2arm Tall-Kneeling Press @21x2 - 4 x 8-10; rest 60sec b/t arms (moderate, squeeze glutes / brace core)

D. KB 2arm OH Carry - 4 x 50m ea arm; rest as needed

E. KB 1arm Farmers Carry - 4 x 50m ea arm; rest as needed b/t arms (heavy)

+

CS - Recovery

355, 375, 395, 415 **used hook grip

B. 53# across.  Pause in bottom made these tough.

C. 35# across till last set dropped to 30#.  These after KB Front Squats are tough!

D. 35, 35, 25, 25# tough, wasn't feeling great on these today.

E. 70# across, not bad

Jul-10

AM

Rest

PM

CS - Activation

+

A. Wtd. Vest Strict Lean-away CTB Pull-up @3111 - 5 x 3.3.3; rest 30sec + 2min (10# across)

B. DB 1arm Elbowing Bench Row @31x1 - 5 x 6; rest 60sec b/t arms (note tempo change)

C. Prone Hang-over Hand Rope Pull-ups - 3 x 3-4; rest 2min (must climb up & down)

+

A. Seated Neck Retractions - 4 x 20-25; RAN

B. Kneeling T-spine Rotations (Moose Antlers) - 4 x 15 ea side; RAN

*https://www.youtube.com/watch?v=uzrQ_CzN7Ic

C. T-spine Peanut Crunches - 2x 2-3 ea joint segment; RAN

D. Band Assisted Natural Knee Extensions - 3 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)

E. Table - 3 x 30sec; RAN

+

CS - Recovery

A. 12# first 3 sets, took vest off on 4th set after 3.3, last set no vest.  Hard time making contact at the end.

B. 30# across

C. Complete, need to add vest

Jul-11

Row - 1k @ 30min TT wattage minus 4sec

Rest - 60sec

x3

Rest 3min

x2 Rounds

Done, avg 2:02-2:03/500m