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