Feb-12
Full-body CAR's
+
250m Row
200m Run
60sec Rest
x5 rounds @ 70-75-80-85-90% effort by round
+
10min AMRAP @ 85% (low-end threshold)
15cals Row
12 NO-push-up Burpees (or 7 standard burpees...your call)
Rest 3min
10min AMRAP @ 85% (...same)
15cals XB
30 Double-unders
+
10min Cyclicla Flush (choice modality)
+
PAILS/RAILS
Row/Total
1:04/2:07
1:01/2:00
:59/1:53
:57/1:50
:55/1:45
+
5+11Cals
5+13Cals
Feb-13
Full-body CAR's
+
A. HB Back Squat - 3 x 5; rest 2:30 (mod-heavy across)
C. American Hip Thrust - 3 x 8; rest 2min (mod-heavy across)
B. Farmers Carry - 3 x 45sec; rest 90sec (mod-heavy across)
D1. Bear Crawl Forward - 5 x 40sec continuous; rest 20sec (legs straight/hips high to simulate an OH position)
D2. Bear Crawl Backward - 5 x 40sec continuous; rest 20sec (same)
E1. Lizard Crawl Forward - 3 x 30sec continuous; rest 20sec
E2. Lizard Crawl Backward - 3 x 30sec continuous; rest 20sec
+
5 Rounds (complete one series all the way through on one arm then switch)
15sec Single-arm Plank w/ serratus activation
30sec Side Plank from hand
15sec Single-arm Ring-row Hold (bottom of RR, active scap)
A. 225, 275, 295
B. 225-->
C. 125/H, 145/H, 145
Crawling done. Felt more in hips/hammies than anything. Poor hip flexion mobility
+
Core work complete took a second to hold retraction on ring hold. I liked this
Feb-14
Rest
Feb-15
Full-body CAR's
+
A. Front Squat - 4 x 8; rest 2min (build)
B. Farmers Handle DL - 4 x 8; rest 2min (build)
C1. DB Press + Scap Shrug/Depression @31X3 - 4 x 8; rest as needed (mod-across)
C2. Archer Ring Rows - 4 x 8-10 alt reps; rest as needed (setup so that you are 2-4 reps from failure)
D1. Seated 1-arm DB OH Triceps Ext - 3 x 12-15; rest 30sec
D2. Banded 1-arm Triceps Pull-down - 3 x 12-15; rest 30sec
+
5 Rounds:
10sec Rings Support Hold
10sec Bar-hanging L-Hold
20sec Rings FLR Hold (RTO)
20sec Floor V-sit Hold
*rest as needed b/t movements
A. 155, 185, 205, 225
B. Conv DL 185, 205, 235, 235
C1. 25#/H
C2. complete
D1. 10# for 12 reps, tough
D2. Hard to keep shoulder down and back on L side
Feb-16
Full-body CAR's
+
XB - 3 x 10sec @ 100% effort; rest 90sec
Rest 3min
XB - 3 x 20sec @ 100% effort ; rest 2min
+
Row - 5 x 200m @ 2k pace; rest 30sec
Rest 3min
x2
+
20min EMOM
Min-1 - 6-8 Alt DB Santches @ 25-45# by feel
Min-2 - 10-12 Wallball
Min-3 - 12-15 Tuck-ups
Min-4 - 45sec Shuttle Run @ 75-80% effort
+
PAILS/RAILS
10 sec- 37.5mph
20 sec- 34.9mph
Row @ 1:50/500m- glad to hold this pace. Nervous I wouldn't be able to since it's been so long since rowing with intensity.
+
EMOM done
45# 8 reps
12 reps
15 reps
All felt good. Breathing was high after run but everything was solid. Enjoyed this session
Feb-17
Full-body CAR's
+
A1. BB Back Rack RLE Split Squat - 4 x 6; rest as needed b/t legs + 60sec
A2. Archer Pull-ups - 4 x 6; rest as needed b/t arms + 60sec
B1. BB Single-leg RDL - 4 x 6; rest as needed b/t legs + 60sec
B2. Archer Push-ups - 4 x 6; rest as needed b/t legs + 60sec
C1. DB 1arm Lying Tricep Extension - 3 x 15; rest 30sec
C2. Banded 1-arm Triceps Pull-down - 3 x 15; rest 30sec
*target is to increase loads on all movements across
+
4 Rounds
12 Stir the Pots ea direction
12 Landmine Anti-rotation Rainbows ea direction
40sec Hollow Rock
A1. 145, 165, 175, 185
A2. Complete felt better
B1. 145, 145, 155, 155
B2. Complete, lower than last week and felt better
C1. 10#
C2. done much better
***felt lots of progress on L side today. Good to feel that.
+
Core work, 3 rounds only, ran out of time.
No comments:
Post a Comment