AM - Swimming Laps
off this week only
PM - DL int + BSq mod slow %’s + ABC + DB Back Extension
A. Deadlift, work to a tough touch n go double
B. Back Squat @ 40X1, 1 rep @ 90% RM x 5 sets, 3 min
C. L Sit Rope Climb to 15ft, 1 rep x 5 sets, rest as needed b/t
D1. Weighted Front Bridge, 20 sec heavy x 5 sets, 1 min
D2. Weighted DB Back Extension @ 40X0, 5-6 reps x 5 sets, 1 min
A. built to 425, felt pretty solid.
B. @ 365, felt tough but good.
C. Done on the min. Tougher than last time I think. Grip felt more fatigued.
D1. Did GH Sit Up Bench Press @ 3030 w/ 30lbs (holding face up), it's only thing I could think of hard enough for 20 sec of work. I was at gym alone and could only get 45# on my back for Bridge.
D2. 75#, pause at the top
A. built to 425, felt pretty solid.
B. @ 365, felt tough but good.
C. Done on the min. Tougher than last time I think. Grip felt more fatigued.
D1. Did GH Sit Up Bench Press @ 3030 w/ 30lbs (holding face up), it's only thing I could think of hard enough for 20 sec of work. I was at gym alone and could only get 45# on my back for Bridge.
D2. 75#, pause at the top
Saturday - MAP Low %'s (55-->75 mins)
75 min @ 75%/moderate:
(2 mile run buy-in)
60 sec Front Bridge
200m Farmer Walk @ 24kg/arm
30 sec left side bridge
30 sec right side bridge
800m Row
Run 18:35
+
4 rounds + Bridge + Farmer's Walk, had to cut it 5 min short do to unexpected time conflict. Breathing was fine, kept row about 2:05 or 2:07. Shoulders were burning pretty bad the whole time with the farmer's carry and bridge combo. Had to break the Walks 1-2x's each set after the first one b/c of shoulders burning.
Run 18:35
+
4 rounds + Bridge + Farmer's Walk, had to cut it 5 min short do to unexpected time conflict. Breathing was fine, kept row about 2:05 or 2:07. Shoulders were burning pretty bad the whole time with the farmer's carry and bridge combo. Had to break the Walks 1-2x's each set after the first one b/c of shoulders burning.
Monday
AM - SN int + C&J int + Speed DL + ALEnd
Snatch, work to a single
+
Power Clean, work to a single
+
Deadlift, 1 max effort/fast pull every 45 sec @ 76% RM x 12 reps - pull hard, drop each rep
+
AirDyne, 15 sec ALL OUT per 3 min x 6 sets
Snatch- 225
PC- 275
DL- 345
* snatch didn't feel good, PC felt pretty good, 285 is a PR and I almost got it, only tried it once. Snatch feels heavy off the floor but PC feels ok off the floor
DL felt a little slow but it's getting up there in weight for me so I guess it's expected.
Assault Bike!!- Did this after PM session b/c I know it was coming in today. SOO much better! Avg about 1000 watts during 15 sec sprints
Snatch- 225
PC- 275
DL- 345
* snatch didn't feel good, PC felt pretty good, 285 is a PR and I almost got it, only tried it once. Snatch feels heavy off the floor but PC feels ok off the floor
DL felt a little slow but it's getting up there in weight for me so I guess it's expected.
Assault Bike!!- Did this after PM session b/c I know it was coming in today. SOO much better! Avg about 1000 watts during 15 sec sprints
PM - Upper Stamina
AMRAP in 15 minutes - wearing a 20lb vest:
2 Rope Climb to 15ft - always assume you use your legs unless I say legless or L Sit
9 Strict HSPU
5 + 1 RC, this got tougher than expected on grip and pull. Wore gloves at first and after 4 rounds my grip was shot, took gloves off and it was pretty big difference but still tough. I thought I'd get a little more here.
5 + 1 RC, this got tougher than expected on grip and pull. Wore gloves at first and after 4 rounds my grip was shot, took gloves off and it was pretty big difference but still tough. I thought I'd get a little more here.
Tuesday - MAP Low %'s (55-->75 mins)
75 min @ 75%/moderate:
(3k Row buy-in)
200m Run
100ft bear crawl
100ft walking lunges
30 cal AirDyne
100ft right arm farmer walk @ 32kg KB
100ft left arm farmer walk @ 32kg KB
3k Row in 12 min, 2:00 pace. This may be the longest I've held 2:00/500m for.
+
7 rounds + run. Felt great on this, really enjoyed this session. Starting to enjoy these long ones.
3k Row in 12 min, 2:00 pace. This may be the longest I've held 2:00/500m for.
+
7 rounds + run. Felt great on this, really enjoyed this session. Starting to enjoy these long ones.
Wednesday
AM - FSq int + SNB + Upper Battery
A. Front Squat, work to a tough set of 3
B. Drop Snatch, work to a challenging single
C. Snatch Balance, work to a challenging single
D. 5 rounds for time:
4 unbroken Ring Muscle-ups
8 unbroken Shoulder to Overhead @ 155lb
A. 335 for 3, definitely a PR. I've never hit 335 for 1 even. Felt great. Tried to video but cut out.
B. 155 for sure, 175 may have been more of Snatch Balance.
C. 245, PR
D. 6:22, breathing was probably the limiter. Last rep or 2 on shoulder to OH last 2 sets were tough. Wanted sub 5. MU's were easy.
A. 335 for 3, definitely a PR. I've never hit 335 for 1 even. Felt great. Tried to video but cut out.
B. 155 for sure, 175 may have been more of Snatch Balance.
C. 245, PR
D. 6:22, breathing was probably the limiter. Last rep or 2 on shoulder to OH last 2 sets were tough. Wanted sub 5. MU's were easy.
PM - MAP (60/60)
1 set @ high effort:
30 sec Squat Snatch @ 115lb9
30 sec Back Squat @ 115lb15
60 sec rest
60 sec unloaded Prowler Push 100m
60 sec rest
60 sec AirDyne60 RPM
60 sec rest
30 sec Toe to Bar20
30 sec Push-ups25
60 sec rest
60 sec unloaded Prowler Push100m
60 sec rest
60 sec AirDyne57RPM
60 sec rest
30 sec Squat Clean @ 115lb7 slow but unbroken
30 sec Front Squat @ 115lb9 slow but unbroken
60 sec rest
60 sec unloaded Prowler Push80m
60 sec rest
60 sec AirDyne52RPM
60 sec rest
30 sec Chin-ups20 (20 sec regular kip, 10 sec butterfly)
30 sec Hand Release Push-ups15
60 sec rest
60 sec unloaded Prowler PushRan 200m instead to try to keep it aerobic
60 sec rest
60 sec AirDyneBack up to 59 RPM
60 sec rest
I should have never told you the 60/60 last week felt good. This was awful! Sled Pushes killed me but everything hurt here. I don't think I ate enough between a.m. and p.m. b/c muscles felt just dead on everything. The squats were burning my legs from the start and even the push ups my shoulders were burning pretty bad. I can tell I haven't done much hip flexion b/c TTB got tough too.
I should have never told you the 60/60 last week felt good. This was awful! Sled Pushes killed me but everything hurt here. I don't think I ate enough between a.m. and p.m. b/c muscles felt just dead on everything. The squats were burning my legs from the start and even the push ups my shoulders were burning pretty bad. I can tell I haven't done much hip flexion b/c TTB got tough too.
No comments:
Post a Comment