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