Oct 26-27 Training

Oct-26 *fittest games workouts released
AM
Choice Cyclical - 10min building to EN2
DROM as needed + Running Accels/Build-ups
+
Run - 4 x 100m @ 1mi pace; rest 20sec
Rest - 2min
Run - 4 x 200m @ 1mi pace; rest 60sec
Rest - 2min
Run - 4 x 400m @ 1mi pace; rest 2min
+
Jog - 10min @ EN1/EN2
Mobility - 15-20min as needed

Done tuesday
100's- 21 sec/
200's- 43-45 sec/
400's- 1:29, 1:31, 1:29, 1:30
9:15 mile cool down
PM
CSA
+
A. Push Jerk - in 5 sets build to tough TnG Triple; rest as needed
B. Drop Split - 5 x 3; rest 2min (build)
C. Split Jerk Recoveries - 5 x 2; rest 2min (build heavy across)
D. DB 1arm Chinese Row - 4 x 8-10 ea arm; rest as needed
+
EMOM for 16min
Odd - 8 Push Press @ 135#
Even - 8 GHD Sit-ups
+
E. Bent Knee Hollow Hold - 4 x AMRAP; rest 60sec
F. Arch Body Rock - 4 x AMRAP; rest 60sec

A. 185, 205, 215, 225, 235#.  Last 2 sets very tough
B. 135, 155, 175, 185, 195
C. 205, 225, 245, 255, 255. L arm still a touch shakier than right but I think this will help.  I can feel when I'm "locked" in OH verses just holding it.  Definitely works my core a ton.  Trying to stay neutral and not letting low back hyper extend.
D. 30, 55, 75, 75.  was short on time and didn't know where to start, we'll start w/ 75's next time.
+
EMOM- good, could feel lock out but nothing too bad.  GH Sit ups got a little tough but didn't slow down.
Oct-27
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
500m Row @ 30min pace -6sec
12 DL @ 205#
500m ROw @ 30min pace -6sec
Rest 3min
x3
+
500m Row @ 30min pace -6sec
15 Snatches @ 75#
500m Row @ 30min pace -6sec
Rest 3min
x3
+
Choice Cyclical - 10min (ramp down nervous system)

Kept rows @ 1:57-1:58/500m throughout all 6 sets finally. Also did all snatches unbroken finally.  Paced a little more in transitions and obviously the extra minute of rest helped but felt way better than last couple weeks.  HR was recovering much better.

4:41, 4:37, 4:39
5:06, 5:04, 5:05
PM
CSA
Shoulder/Thoracic DROM/Mobility - 15min
+
A. Wtd. Strict Prone, Wide-Grip CTB Pull-up - 3 x 2.2.2; rest 30sec + 2min
+
6 Muscle-ups
12 CTB Pull-ups
12 Rings Dips
16 TTB
Rest 3min active
x4
+
10 Strict HSPU
10 Kipping HSPU
30sec Back-to-wall HS hold
Rest 3min as needed
x3
+
Shoulder/T-spine Mobility - 20min

A. 35# across.  Harder than expected with wide grip
+
Will have to get times from gym tomorrow but like 1:38, 1:57, 2:31, 3:17 or something.

MU's - unbroken every round felt good
CTB- UB first 3 rounds then broke 4/4/4
Ring Dips- UB first 2 rounds then 8/4 and 4/4/4
TTB- 12/4, 6/4/2/2/2, 4/4/4/4, 4/4/4/4
**much harder than expected.  Core was smoked I guess from MU's and CTB and GH Sit Ups yesterday.

+

Didn't time HSPU's
First round- Strict into Kipping Unbroken then rest about 30 sec before Hold
Second round- 5-10 sec rest b/w strict and kipping, 30 sec before hold
Third round- 15-20 sec rest b/w strict and kipping, about 60 sec before hold

Kipping felt awkward at first but then found rhythm.  Little scary since that's what caused the injury.  Not sure I'm ready for them.  Will keep you posted over next couple days.