8/6-8/12

Cycle #2

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 larger object that weighs over 30lbs

B1. Snatch Pull Cluster @ 100% RM, 1.1.1.1.1 x 5 sets, 3 min

B2. Low Incline Medium Grip Bench Press @ 20X1, 4-5 reps x 5 sets, 3 min

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

C2. Kipping HSPU to Depth Cluster, 1.1.1.1.1 x 3 sets, 2 min

D. Single Arm Farmers Walk @ heaviest KB, 30-45 sec per side x 3 sets per side, 45 sec b/t sides

A. 30lb ball
B1. all @ 225
B2. 45 degree incline (bench only has 1 incline setting) 185, 195, 205, 215 (3), 215 (3) not spot so didn't want to go up anymore
C1. totally forgot chains, oops.  315 (6), 335 (5), 345 (4)
C2. 20lb vest, 15lb vest, 15lb vest (4 + 1 w/o vest) full depth hands to shoulders.  Video coming
D. 97lb. Grip was the hardest part but it was definitely working the core too, I like.

Tuesday1 - Squat/Pull CP Battery

10 rounds:

2/leg Front Rack Walking Lunges @ 205lb

4 Front Squats @ 205lb

rest 60 sec

4 unbroken Muscle-ups

rest 60 sec

+

10 min

+

10 unbroken C2B Chin-ups x 5 sets, 1 min

Completed.  All felt pretty good.  Weights felt heavy on the legs and was really taking my breath away trying to get my elbows up.  Need to improve flexibility some more so I can keep my thoracic spine straighter in front squats.  All complete, all unbroken

Wednesday1 

AM - Z1 Run

Run 20 minutes @ 50% effort

PM - MAP Rowing/AD

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

+

10 min

+

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

Run felt good, faster pace than last few runs

Row was under 1:50 the whole time.  Upper back got supper tight, breathing was good throughout.  Actually finished last set @ 1:45 b/c I rested during the last 50% minute.  Back seemed more uncomfortable during the rest.

AD felt good, 70 RPM for first 7 sets, 75 for last 5 sets.