Oct 19-20

Oct-19 *FIttest Games Qualifier Released

AM

Choice Cyclical - 10min building to EN2

+

Run - 30sec @ 85-90% effort

Walk - 30sec @ easy recovery pace

x10

+

Row - 30sec @ 85-90% effort

Rest - 30sec @ easy recvoery pace

x10

+

Choice Cyclical - 10min @ EN1-2 by feel

Runs felt good, don't know pace

Rows at about 1:45/500m

Bike cool down up to 55RPM HR up to about 140

PM

CSA

+

A. Push Press x2 + Push Jerk x2 - 5 sets of the complex; rest 3min (build to tough complex)

B. Split Jerk Recoveries - 5 x 2; rest 2min (build, get familiar w/ the movement)

C. Split Jerk Balance - 5 x 3; rest 90sec (light/mod, work on speed of step)

D. DB 2-arm Bent-over Elbowing Row - 5 x 6-8; rest as needed b/t arms (tempo by feel)

+

EMOM for 16min

Odd - 6 Push Press @ 135#

Even - 6 GHD Sit-ups

+

CSR

A. 165, 185, 205, 215, 225.  Felt pretty strong

B. 185, 205, 225, 245, 245.  Difficult

C. 75, 95, 95, 95, 105#

D. 25, 30, 30, 35, 35#/H

+

EMOM

Complete. no problem.  Weird you put these in b/c I was just thinking of adding GHD Sit Ups to my warm up.  They destroy me usually

Oct-20

AM

General Warm-up - 10min

Specific Warm-up + DROM - 15min

+

500m Row @ 30min pace -6sec

15 DL @ 185#

500m ROw @ 30min pace -6sec

Rest 2min

x3

+

500m Row @ 30min pace -6sec

15 Snatches @ 75#

500m Row @ 30min pace -6sec

Rest 2min

x3

+

Choice Cyclical - 10min (ramp down nervous system)

4:37, 4:39, 4:40 **pace was avg around 1:58, DL unbroken.  HR ended at 175

+

6 min rest

+

5:15 snatches 8/7- Row about 1:58/500m

rest 2:30

6:00 snatches 6, 5, 4- Row about 2:00/500m

rest 4:00

5:35 unbroken snatches- Row about 2:02/500m

Struggled with this again.  Not sure what's going on or if it's just the combo of movements.  We'll discuss more thursday again but I feel like my energy systems were making more progress when I had touches of power work in there.

PM

CSA

Shoulder/Thoracic DROM/Mobility - 15min

+

A. Strict MU x2 + Kipping MU x2 + Rings Dip x4 + Rings Support x 10sec - 1 complex every 2min for 6 sets

B. CTB Pull-up - 20 sets of 5 UB reps for time (100 reps in UB sets of 5)

C1. Back to wall HS Hold w/ hands 18-20"" away from the wall - 5 x 30sec; rest 30sec

C2. Strict 5"" Deficit HSPU - 5 x 5; rest 30sec

C3. Hollow Rock - 5 x 45sec; rest 2-3min as needed

+

Shoulder/T-spine Mobility - 20min

Warm Up complete- developed a new t-spine/shoulder warm up that I been doing the last 3-4 days and it's really helping

A. Complete, no problems felt good

B. 6 min even.  I believe this is an all time PR.  I think I was in the 6's last time but not this fast.  Needs to be faster but still happy with it.

C1. Complete. felt strong actually

C2. Done.  Didn't feel great but got it done UB

C3. destroyed me.  1st set did 15 sec rocks + 30 sec hold, 45 sec hold, then the rest 45 sec hold alt every 5 sec tucking one leg to keep better position and low back in the ground.  This is an awful weakness. 

Glassman lied when he said OHS was best mobility and core exercise.  I'm good at OHS and yet have tight shoulders and weak core!

Video coming