MONDAY 5/26

Mon 5/26:

Rack Seq

A. Deadlift: 15 x 1 @31X1; rest 90 sec
notes-ensure perfect posture thru the slow eccentric.
315, 315, 315, 335, 335,
355, 355, 385, 385, 385,
385, 395, 395, 405, 415.

B. Strict Pullups: 70 reps for time (must be in sets of 2 or more only)
(report time/fractions/any problems)
TIME: 8:52 everything was in mini sets of between 3-7 unbroken reps.
+
4 rounds:
10 Thrusters unbroken (add per round)
Row 2 min @85% pace
rest 2 min b/t rds.

RD1: 115lbs. & 570M
RD2: 115lbs. & 581M
RD3: 120lbs. & 563M
RD4: 125lbs. & 563M
Actually practice and encorporated better breathing here and all sets and rounds went great. 

Lizard to Long Cossack: 2 x 4/side, RAN
Kneeling Lunge Stretch: 2 x 40 sec/side - squeeze stretch side glute & get tall

WEDNESDAY 5/21 - SUNDAY 5/25

Wed 5/21:

Rack Seq
Ido's Sqt 2.0 x 10 reps each + 5/direction Squatting Ankle Circles to finish

A. Hang Squat Clean + Jerk: 1 rep EMOM for 10 min - use 80%1RM
155
B. Hang Power Snatch + OHS: 1+1 rep EMOM for 12 min
notes-go light here & hit great technique + bar speed - now, there is an OHS
115

C. No Ft Rope Climbs to 14': 6 reps for time.
notes-that's 1' below the gray wrap
DID NOT DO
D. Strict Toes to Bar: 3 x amrap; rest 3 min
notes-try to minimize the swing, both toes must touch bar b/t hands. Report any problems you encounter here. 
DID NOT DO
E. Bench Bootstrappers: 2 x 10 + 10 sec hold

Thu 5/22:

rest

Fri 5/23:

Rack Seq
Ido's Sqt 2.0 x 10 reps each + 5/direction Squatting Ankle Circles to finish
+
12-20 min active warmup incl. AD and movements of your choice to prep for the MUs + skill
• Butterfly Pullup - C2B now - keep vol. low
• Box HS Walks

For time:
12 Thrusters 135lbs
6 Muscle Ups
9 Thrusters 135lbs
4 MUs
6 Thrusters 135lbs
2 MUs
TIME: 8:12
Was not feeling great on this. Was not feeling on and did a poor job of encorporating breathing techniques we had been working on. 
+
rest 10 min
+
Airdyne 3 min for max cals - use older bike with the simpler monitor
CALS: 91

Sat 5/24: 
am:
(same as last week - let me know the same info to see improvements. You should get more reps this time)

10 min Z1 running warmup
+
AMRAP in 40 min:
Hill Sprint 15 sec* @90-95%
rest/walk back until HR drops below 110bpm b/f next sprint
+
Walk 10 min cooldown

*mark off the distance for the first one (use the same dist. as last week if possible) Just run that distance for the remaining reps, no need to time them.

Count how many reps you get. Also, get av. & peak HR for the 40'.

LAST WEEK:
23 sprints/rounds
AVG. HR: 128
PEAK HR: 156
CALS: 550

THIS WEEK:
21 sprints/rounds
AVG. HR: 133
PEAK HR: 164
CALS: 631
Did a steeper incline this week. Much more challenging. And have a small injury in my calf. Would like to redo this again exactly as last week for more accurate results. 
pm:
optional bike 60-90 min
DID NOT DO

Sun 5/25:

rest

TUESDAY 5/20

Tue 5/20:

 

am:

Skill:

• Butterfly Pullup practice - now try C2Bs this way

• Box HS Walks

 

Row 10 min @Z1

+

Row 500m @85%/rest 90 sec x 9

1. 1:40

2. 1:41

3. 1:41

4. 1:41

5. 1:42

6. 1:43

7. 1:41

8. 1:43

9. 1:41

 

AVG. HR: 144

PEAK HR: 172

MIN. HR: 75

TOTAL CALS: 596

 

+

10 min jog cooldown

WED 5/14 - MON 5/19

Wed 5/14:

AM

Bike ride on Skyline

31.5KM

75 minutes

AVG. HR: 125

PEAK HR: 161

MIN. HR: 63

CALS: 1059

 

PM

Rack Seq for sure

Ido's Sqt 2.0 x 10 reps each

 

A. Hang Squat Clean + Jerk: 1 rep EMOM for 12 min - use 75%1RM

155 *have trouble transitioning from a comfortable squat clean rack position to a comfortable position to split jerk from. Need some help and work here please.

B. Hang Power Snatch: 1 rep EMOM for 12 min notes-go light here & hit great technique + bar speed - as last week

105 *feeling great on this. Kept it light.

 

C. Muscle Ups - 10-15 min skill work on no false grip

D. No Ft Rope Climbs to 14': 10 reps for time.

notes-that's 1' below the gray wrap

E. Strict Toes to Bar: 3 x amrap; rest 3 min notes-try to minimize the swing, both toes must touch bar b/t hands. Report any problems you encounter here.

Did not get a chance to do these (C, D, E.). Super hot Nike gym on a crazy humid day. Was honestly just not feeling it.

 

Thu 5/15:

 

REST

 

Fri 5/16:

 

Rack work - mainly lat/overhead parts

 

Skill:

• Butterfly Pullup practice

• Box HS Walks (low vol. - don't fatigue too much so as to skew the HSPU test)

 

A. Strict HSPU: 50 reps for time. (report time/fractions/any problems)

Time: 1:58 *felt great on this. broke up into 2 x 25 so as to not hit the perverbial wall.

 

B. Deadlift: 3 x 4 @31X1; rest 4 min

275, 305, 325.

+

ensure a good aerobic warmup - 15 min or more.

+

C.

4 rounds for time: (tester - go for it on this one) Run 400m

50 DUs

TIME: 11:40

 

Sat 5/17:

 

10 min Z1 running warmup

+

AMRAP in 40 min:

Hill Sprint 15 sec* @90-95%

rest/walk back until HR drops below 110bpm b/f next sprint

+

Walk 10 min cooldown

 

*mark off the distance for the first one. Just run that distance for the remaining reps, no need to time them.

 

Count how many reps you get. Also, get av. & peak HR for the 40'.

 

23 sprints/rounds

AVG. HR: 128

PEAK HR: 156

CALS: 550

Felt really great on this. Hills and inclines and hill sprints have always been my strength in running. Did a pretty gnarly hill on 26th & Pettygrove right by Wallace City Park and Chapman Elementary School. Pretty much a straight 45 degree incline.

 

 

Sun 5/18:

 

rest

 

Mon 5/19:

 

A. Deadlift: 10 x 2 @31X1; rest 3 min - perform Rack Seq work in rests notes-ensure perfect posture thru the slow eccentric.

295, 295, 295, 315, 315, 315, 335, 335, 355, 355. 

+

B.

5 rounds:

12 Thrusters @105lbs

rest 30 sec

15 Butterfly Pullups

rest 90 sec

TIME: 16:32 *kinda fucked this one up and accidentally did 115 on the first set. Did not utilize my breathing practice on the first couple sets but picked it back the last couple rounds. Still working on the butterflies but they are coming along. Not quite yet at 15 unbroken. More like 8, then break, then 7.

 

C. Lizard to Long Cossack: 3 x 3/side, RAN

D. Kneeling Lunge Stretch: 2 x 30 sec/side - squeeze stretch side glute & get tall

MONDAY 5/12 & TUESDAY 5/13

Mon 5/12:

A. Deadlift: 7 x 3-4 @51X1; rest 4 min
notes-ensure perfect posture thru the slow eccentric.
225, 275, 275, 295, 295, 300, 300, 305. 

B. Rear Foot Elevated BB Split Squats: 5 x 3-5/leg, rest 90 sec b/t legs - add
135, 145, 145, 155, 165. 

C. GHD Raises: 3 x 5-7 @3020, rest 2 min
notes-perfect posture here as well
25, 25, 25 x 7 each

D. Banded Good Mornings: 3 x 10 @3020, rest 1 min
notes-keep ribs down at the top and glutes on
Didn't have a band to do this at Nike gym. Did not do. 

E. Lizard to Long Cossack: 4 x 3/side, RAN

Tue 5/13:am:
50-70 min Z1, your choice <135bpm 
Did not do today. 

pm:
Skill:
• Butterfly Pullup practice
• Box Hand Walk Shifts: http://www.youtube.com/watch?v=gI4DsvaEsQw (see the drill at ~3:40')

Row 10 min @Z1
+

Row 500m @85%/rest 90 sec x 7
1. 1:42
2. 1:39
3. 1:42
4. 1:42
5. 1:41
6. 1:41
7. 1:41

AVG. HR: 150
PEAK HR: 174
MIN. HR: 106
CALS: 465

+
10 min jog cooldown

FRIDAY 5/9 & SATURDAY 5/10

Fri 5/9:

A. Hang Squat Clean + Jerk: 7 x 1; rest 3 min
notes-build up slowly if tech solid
155, 155, 155, 155, 155, 165, 165. 
Should have done rack mobility sequence before this. Had trouble getting into rack position without it. Please include in any programming with C&J's. That's why I kept the weight relatively low. 

B. Hang Power Snatch: 6 x 2, rest 90 sec
notes-go light here & hit great technique + bar speed
95, 95, 95, 105, 105, 105.
+
4 rounds, rest 20-30 sec b/t each exercise:
10 GHD Raises (keep hips in extension @all times)
15 Tucked Hollow Rocks (only extend when you can keep your low back rounded to the floor)
Still need to work on positioning and rhythm here. 
+
Yoke Carry: 5 x 1 min/rest 1 min
notes-start w/no added weight. Keep glutes on/ribs down as you carry. Back & forth in the gym ok. The yoke is way up front by the bull mural. Set crossbar to sternum height.
Rack, 40, 40, 80, 140. 
Felt pretty solid all around here. 
Sat 5/10:

Rack work

Skill:
• Butterfly Pullup practice
• Lateral HS Wall Walks

A. Alternate EMOM for 30 min:
1st min - 3-4 Muscle Ups, focus on elbows fully straight at the bottom every rep
4,4,4,4,3,3,3,3,3,3. *need to start learning MU's WITHOUT false grip. I find they are harder to string together with false grip. 

2nd min - 3 Thrusters @135lbs (focus on perfect positions)
Felt great on breathing, form, position, and strength here. 

3rd min - 10 alt'ng Pistols
Felt great. One of my stronger and quicker movements. 

This version was significantly more challenging than the last one but definitely very manageable and aside from the drops in reps in MU's my time and form on all movements was pretty consistent. 
+
20-15-10:
Strict HSPU
Strict Pullups (both pullup & chinup grips ok)
TIME: 7:36 
*did chinups. 


Sun 5/11:

rest


Sent from my iPhone

WEDNESDAY 5/7

Skill:

• Butterfly Pullup practice

• Lateral Wall HS Walking (do a reg. wall walk, then take 4-5 steps L then back R)

 

Row 10 min @Z1

+

Row 500m @85%/rest 2 min x 9

1:43

1:42

1:42

1:43

1:43

1:45

1:42

1:42

1:42

AVG HR: 134

PEAK HR: 168

MIN HR: 66

TOTAL CAL: 546

TUESDAY 5/6

TUESDAY 5/6:

 

A. Deadlift: 5 x 4-5 @51X1; rest 4 min

225, 245, 245, 265, 285.

notes-ensure perfect posture thru the slow eccentric. Add from last week if able w/form.

 

B. Rear Foot Elevated BB Split Squats: 5 x 3-5/leg, rest 90 sec b/t legs - add

135, 145, 155, 160, 160 (all x 5). Feeling good and balanced on Left side (right foot back) but other side is slightly weaker in terms of balance and depth which is why the weight has been staying low.

 

C. GHD Raises: 5 x 4-5 @3020, rest 2 min notes-perfect posture here as well 10, 20, 25, 25, 35.

D. Lizard to Long Cossack: 4 x 3/side, RAN

FRIDAY 5/2 - MONDAY 5/5

FRIDAY 5/2:
Rack work

Skill:
• Butterfly Pullup practice - (do the single kip to stop WITH a pullup version only until it's rock solid)

A. Alternate EMOM for 30 min:
1st min - 3 Muscle Ups, focus on elbows fully straight at the bottom every rep
2nd min - 5 Thrusters @95lbs (focus on perfect positions)
3rd min - 8 alt'ng Pistols
Completed all sets unbroken at consistent pace and with excellent form. Felt great throughout. Love 30 minute WOD's. They are where I excel. 
+
B. Ring Rows: 5 x 6-8 @20X0, rest 90 sec - adj. feet to make rep range tough but do-able
8.5" box + 35lb. plate
C. 50 Strict HSPU for time.

SATURDAY 5/3:rack seq.

A. OH Squat: 5 x 3,2,2,1,1 @3212, rest 3 min - be precise on tempo!
115, 125, 135, 145, 165. 

B1. Wide Stance Safety Bar Squats: 4 x 6,6,4,4 @4110, rest 2 min
210, 220, 240, 260. 
B2. Thick Bar Bench Press (mid-grip): 4 x 8,8,6,6 @31X0, rest 2 min
185, 185, 195, 205. 

C1. Strict Press: 3 x 12; rest 75 sec - use a weight you can do unbroken
95, 105, 110.
C2. GHD Situps: 3 x 20, rest 75 sec

MONDAY 5/5:Skill:
• Butterfly Pullup practice
• HS Walking  - play around with it

4 rounds:
10 C2B
Run 400m @sustainable pace
rest 2 min b/t rds.
2:40
2:32
2:31
2:30
+
4 rounds:
10 HSPU strict
Row 500m @sustainable pace
TIME: 10:56
+
Lizard to Long Cossack x 10/side, RAN

4/30

Wed 4/30:

 

Skill:

• Butterfly Kip practice

• Lateral Wall HS Walking (do a reg. wall walk, then take 4-5 steps L then back R)

 

Row 10 min @Z1

+

Row 500m @85%/rest 2 min x 7

1. 1:38

2. 1:40

3. 1:40

4. 1:42

5. 1:40

6. 1:43

7. 1:40

+

10 min jog cooldown

4/16 - 4/21

Wed 4/16:

 

Rack work

 

Skill:

• Butterfly Kip practice - (do the single kip to stop w/o pullup version only until it's rock solid) • Bar Muscle up practice

 

A. Alternate EMOM for 20 min:

even mins - 2 Muscle Ups, focus on elbows fully straight at the bottom. Full extension on every rep. Xia Xia was an actual witness!

odd mins - 2 Hang Squat Cleans @70-80%1RM (165lbs. felt great with both weight and technique on these).

 

B. 21-15-9 for time:

Ring Dips

C2B Pullups

TIME: 8:56. Felt really slow on this one. First faced paced workout since comp. Engines just weren't firing like normal.

+

C. Ring Rows: 5 x 10-12 @20X0, rest 90 sec - adj. feet to make rep range tough but do-able Did on 8.5" box.

 

Thu 4/17:

60-90 min cardio session - your choice, HR<135

 

Fri 4/18:

rack seq.

 

A. OH Squat: 5 x 3 @3212, rest 3 min - be precise on tempo!

95, 95, 105, 105, 115

 

B1. Wide Stance Safety Bar Squats: 4 x 8,8,8,6 @4110, rest 2 min 210, 210, 220, 240

B2. Thick Bar Bench Press (mid-grip): 4 x 8,8,8,6 @31X0, rest 2 min 135, 155, 175, 195 *accidentally did 8 reps on the 3rd set instead of 6.

 

C1. Strict Press: 3 x 15; rest 75 sec - use a weight you can do unbroken 75, 85, 95

C2. GHD Situps: 3 x 15, rest 75 sec

 

Sat 4/19:

(repeat of 4/8, record #s to see any changes)

10 min Z1 warmup

+

AMRAP in 40 min:

Assault Bike Sprint 15 sec @90-95%

dismount & rest until HR drops below 110bpm b/f next sprint

15 rounds (+2.5 rounds from last time)

AVG. HR 128

PEAK HR 164

MIN. HR 92

CALS 581

+

Walk 10 min cooldown

 

Count how many reps you get. Also, get av. & peak HR for the 40'.

 

Sun 4/20:

rest

 

Mon 4/21:

A. Deadlift: 5 x 4-5 @51X1; rest 4 min

225, 225, 245, 245, 265

notes-ensure perfect posture thru the slow eccentric. See me when you come in b/f starting this workout.

B. Rear Foot Elevated BB Split Squats: 5 x 3-5/leg, rest 90 sec b/t legs 135, 135, 145, 145, 155 all x 5

C. GHD Raises: 4 x 4-5 @3020, rest 2 min 10, 15, 20, 25 all x 5 notes-perfect posture here as well

D. Lizard to Long Cossack: 3 x 3/side, RAN

PRE-2014 SPRING SHOWDOWN COMP

Tue 3/4:

 

Airdyne 10 min @Z1

+

AirDyne 30 sec @90%/30 sec @50% x 10

2.8M. 69cals.

 

--3 min recovery--

 

AD 30 sec @90%/30 sec @50% x 10

2.7M. 66cals.

+

rack seq. mobility work

 

Wed 3/5:

 

2X:

Wall reaches x 8

DB Pullover Dead Bug - 2 x 6 - ensure low back stays down & ribs don't move

 

A. Jerk Dip Squats: 2 x 5 reps; rest 90 sec notes-from rack, ribs down 245, 265 B. Tall Cleans: 3 x 3; rest as needed.

notes-shrug & drop fast  -115lbs max on these C. Thrusters @75lbs: 2 x 8 reps; rest 1 min notes-focus on breathing & relaxation on these

 

A. Squat Clean + Jerk: 2 reps EMOM for 10 min, 50-70%1RM 120lbs. was pretty easy. Should have gone heavier.

B1. Thrusters: 4 x 5 heavy, rest 1 min (add per set) 115, 125, 130, 145 B2. C2B Pullups: 4 x 12, rest 1 min Unbroken C. Squat Cleans: 2 x max unbroken reps @155lbs; rest 4 min 7, 9

 

Thu 3/6:

 

rest

Sat 3/8:

@85% effort:

400m Run

500m Row

400m Run

1000m Row

800m Run

1000m Row

1 mile Run

TIME: 28:32

+

light skill and mobility work as needed..

Tue 3/11:

60 min Bike @easy pace; dismount every 10 min and do 6/leg Pullover Deadbugs.

 

Wed 3/12:

A. Deadlift: 3 x 5 TnG; rest 2 min - last set tough only 385. Coulda gone a bit heavier.

B1. Power Clean TnG clusters: 3 x 3.3.3; rest 20 sec/2 min notes-increase per round B2. T2B: 3 x 15; rest 2 min C. Burpees AFAP: 6 x amrap in 15 sec; rest 30 sec 8, 8, 8, 8, 8, 8 Went as fast as possible. Not sure if you have any tricks but I definitely didn't tire and went really quickly.

Sat 3/15:

am:

A. Close Grip Bench Press: 3 x 3; rest 3 min 225, 235, 240

+

6 rounds for time:

5 Ring Dips

7 Pushups

20 DUs

TIME: 5:12

+

AirDyne 30 sec @90%/30 sec @50% x 15

3.9M. 99CALS.

 

pm:

Bike 45-75 min @HR<130

Tue 3/18:

Warmup:

Run 3 min easy

Ido's Sqt Seq 2.0

AD 3 min easy

Ido's Sqt Seq 2.0

+

A. Muscle Ups: 3 x amrap in 45 sec/rest 1:15'

1. 7 all unbroken

2. 4

3. 3

Def fell off in the last 2. But hit a PR with 7 unbroken.

 

+

 

@sustainable pace:

Versa-Climber 300'

20 T2B

Versa-Climber 200'

15 T2B

Versa-Climber 100'

10 T2B

TIME: 6:52

Thu 3/20:

Prone Lat Stretch on wall - 2 x 40 sec

Wall OH Reaches x 8

 

Row 15 min easy (if no rower, use spin bike for this)

+

A. Bench Press: 3 x 3; rest 2-3 min - moderate loads only, bar speed fast 225, 225, 225.

+

One time, all out:

20 Burpees AFAP

Row Sprint 300m

20 Burpees AFAP

Time: 2:56

+

Bike 20 min @Z1

Fri 3/21:

Prone Lat Stretch on wall - 2 x 40 sec

Wall OH Reaches x 8

+

light Power Clean tech drills if able (from before the opens, light weight/low fatigue. If not possible in a Gold's, no worries)

+

5 rounds:

8 alt'ng Pistols

8 T2B

rest 1 min b/t rounds

1. 0:29

2. 0:27

3. 0:28

4. 0:29

5. 0:28

 

+

Rack Seq work

+

Push Press: 3 x 12,8,6; rest 2 min

95, 135, 155

+

Hollow Rocks - 3 x 15; rest 1 min

 

Sat 3/22:

Row 10 min @Z1

+

High Damper/Low Stroke rate Row - 15 min @moderate HR/rest 5 min x 2 (damper 10, stroke rate <20spm)

+

Rack Seq

Wall Lat Stretch

Tue 3/25:

Rack Seq

 

A. Thrusters: build to a heavy triple

195. Could have gone heavier but wrist/rack mobility prevented it.

B. RDL: 2 x 4-5 @4111; rest 3 min

275, 275

+

3 rounds @85%:

8 Thrusters 95lbs

4 Bar Facing Burpees

Run 200m

Time: 5:52

+

 

2 rounds @moderate effort:

Run 800m

Row 1500m

150 DUs

Time: 29:42

 

Wed 3/26:

A. Wtd Chin-Up clusters: 4 x 1.1.1; rest 15 sec/2 min 70, 70, 75, 75.

+

AMRAP in 6 min:

3/leg Pistols

3 EROM HSPU

6/leg Pistols

6 EROM HSPU

9/leg Pistols

etc...

15 leg pistols. 6 EROM HSPU.

+

Mobility work

Thu 4/3:

2X:

Wall reaches x 8

DB Pullover Dead Bug - 2 x 6 - ensure low back stays down & ribs don't move

 

A. Jerk Dip Squats: 2 x 5 reps; rest 90 sec notes-from rack, ribs down  -moderate loads only B. Tall Cleans: 3 x 3; rest as needed.

notes-shrug & drop fast  -115lbs max on these C. Hang Squat Clean: 6 x 1; rest 90 sec - build if speed & tech. solid.

135, 155, 155, 165, 165, 165

D. Muscle Ups: 3 x amrap in 1 min; rest 3 min 6, 6,

+

Re-order the exercises each round, you choose order after the 1st round:

3 rounds @moderate pace (nowhere close to red-line):

Row 300m

20 Box Jumps 20"

Run 200m

5 Wall Walks

rest 2 min b/t rounds.

RD1: 4:28

 

BOX JUMPS

Run

WW

Row

RD2: 4:48

 

WW

BOX JUMPS

Row

Run

RD3: 4:28

 

Fri 4/4:

skill:

Bar MU

Was able to starting straining s couple together.

 

A1. Bench Press: 4 x 8,6,4,8 @30X0, rest 90 sec A2. C2B Pullups: 4 x 15, rest 90 sec

+

for time:

100 DUs

30 HSPU

30 2B

15 HSPU

15 T2B

100 DUs

TIME: 9:02

 

Sat 4/5:

2X:

Wall reaches x 8

DB Pullover Dead Bug - 2 x 6 - ensure low back stays down & ribs don't move Ido's #2 Squat Seq @8 reps each

 

A. Back Squat: 5 x 3,2,2,1,1; rest 3 min notes-not maxes but fairly heavy 255, 275, 295, 315, 325

+

3 rounds:

10 Power Cleans 155lbs

20 Wallballs 20lb to 10'

6:52

+

AD 10 min @Z1

Run 10 min @Z1

 

Sun 4/6:

rest

 

Mon 4/7:

Rack Seq

+

Wall reaches x 8

DB Pullover Dead Bug - 1 x 10 - ensure low back stays down & ribs don't move

 

A. Split Jerk (from rack or blocks): 1 rep EMOM for 10 min, build 155, 155, 165, 165, 175, 185, 195, 205, 215, 225. Felt good. Was fast in drive and split. Coulda gone heavier in retrospect but this was still good.

+

For time:

15 Deadlifts 315lbs

30 Double KB Shoulder to OH (53lbs/hand)

45 KB Swings 70lbs

30 Box Jumps 30"

15 Muscle Ups

TIME: 15:28

 

Kneeling Lunge Stretch - 2 x 1 min/side

Tue 4/8:

10 min Z1 warmup

+

AMRAP in 40 min:

Assault Bike Sprint 15 sec @90-95%

dismount & rest until HR drops below 110bpm b/f next sprint

12.5 rounds

134 AVG HR

165 PEAK HR

+

Walk 10 min cooldown

 

Count how many reps you get. Also, get av. & peak HR for the 40'.

 

Wed 4/9:

Rack Seq work

+

Wall reaches x 8

DB Pullover Dead Bug - 2 x 6

 

A. Power Clean: 1 rep EMOM for 10 min, ~70%1RM 165lb. This felt really easy. Haven't done a 1RM on power clean since we started working on my technique. Old one was 240 so based it off that. Could probably go a lot heavier now but this was still good practice on y form.

B. Front Squat: 2 reps EMOM for 8 min, ~70%1RM

+

3 rounds for max reps:

Airdyne 60 sec @tough pace (not maximal)

60 sec amrap sets of 3 unbroken C2B Pullups rest 4 min b/t rounds

RD1: 8 cals, 5 (15 pull ups)

RD2: 8 cals, 5 (15 pull ups)

RD3: 8 cals, 5 (15 pull ups)

 

Thu 4/10:

rest

 

Fri 4/11:

Run 10 min easy

+

Burpees AFAP: 4 x amrap in 20 sec/rest 40 sec

+

Run 30 sec @90%of max aerobic speed/30 sec walk x 12

+

easy Walk 10 min

+

Ido 2.0 x once thru

 

Sat 4/12:

Comp

 

Sun 4/13:

Comp

 

Mon 4/14:

rest/soft tissue work as needed