6/23 - 6/29

Mon 6/23:

Skill/mobility - 3 rounds:

Overhead wall reach stretch x 8 (2 sec holds, ribs down) Side Lying Windmill x 8/side Kneeling Lunge x 30 sec/side

A. Alt EMOM for 14 min:

even - Hang Power Snatch x 3 reps

notes-perfect technique, pull bar in and keep it close.

115LBS.

odd - 3 Muscle Ups

B. Back Squat: 3 x amrap to failure; rest 5-10 min b/t sets - use same wt. as last week

 notes-set up in cage with spotting bars. As many reps as possible, pause at the top as long as you like. Go until you miss a rep and have to leave it on the pins.  Stay safe!  Rest 5-10 min and repeat. Let me know your reps on this.

1. 16 - bottomed out. Probably could have done more.

2. 13 - Muscle fatigue/failure.

3. 9 - Muscle fatigue/failure.

C. Bench Press: 2 x amrap to failure; rest 5-10 min b/t sets - use 205lbs notes-use cage or a good spotter, same idea as with the squats.

1. 9 *didn't rest long enough after the squats.

2. 12

Tue 6/24:

 Bike 60-90 min @Z1

42KM

Time: 1:29

AVG. HR: 136

PEAK HR: 157

MIN. HR: 85

TOTAL CALS: 1427

Wed 6/25:

am:

Run 30-40 min @Z1

*rowed instead. Still giving my calf some time to heal.

8000M

40 minutes

AVG. HR: 110

PEAK HR: 119

MIN. HR: 89

TOTAL CALS: 410

pm:

Skill/mobility - 2 rounds:

Overhead wall reach stretch x 8 (2 sec holds, ribs down) Side Lying Windmill x 8/side Kneeling Lunge x 30 sec/side

Wall Handstand weight shifts (HS Walk skill)

A. Butterfly Pullups: 8-10 reps EMOM for 8 min 

*got 10 per minute but wasn't feeling this today. Rhythm was noticeably off. Was doing 7+3, 6+2, etc. Grip felt weak.

B. Kipping HSPU - 10 min skill work/practice 

*Making consistent improvements in speed, volume, and capacity on this movement but I don't like it at all from a safety standpoint. 205lbs. is a lot of weight to be coming down onto the top of my head.

C. Alt. EMOM for 12 min:

even - 10 Box Jumps 24" (step down)

odd - 10 Wallballs 20lb to 10'

*this kinda stuff is my bread and butter. Could do this for 60 minutes!

D. Alt. EMOM for 12 min:

even - 8 Burpees AFAP

odd - 10 KB Swings 70lbs

*same as above.

Thu 6/26:

rest

Fri 6/27:

 New rack seq in warmup

Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down) 

Side Lying Windmill x 8/side 

Kneeling Lunge x 30 sec/side

A. Clean Pull: 3 x 1.1.1; rest 10 sec/3 min (add from last week) 

235, 255, 275.

B. Back Squat: 1 x amrap to failure - use same wt. once again notes-same setup in cage rest 5-10 min b/t B&C, warming up for "C" is ok 

295lbs. x 19 reps.

C. Bench Press: 1 x amrap to failure  

205lbs x 14 reps.

+

mobility/stability circuit, 3 x:

6/arm KB Windmills - light, for ROM & stable shoulder 

6/side Long Cossack Squats

pm:

Bike

60 minutes Z1

Sat 6/28:

Skill/mobility - 2 rounds:

Overhead wall reach stretch x 8 (2 sec holds, ribs down) Side Lying Windmill x 8/side Kneeling Lunge x 30 sec/side

"Murph"

apprx. 32mins - had a lot of fun with this!

pm:

optional recovery Run or Bike - 20-30 min at low HR - DID NOT DO.

Sun 6/29:

rest

6/20 - 6/22

Fri 6/20:

 

New rack seq in warmup

 

A. Clean Pull: 5 x 1.1.1; rest 10 sec/3 min 225, 225, 245, 245, 265.

B. Back Squat: 1 x amrap to failure - use same wt. as Mon notes-same setup in cage

295lbs. x 15 reps. Failed at 16th attempt.

C. Front Rack Walking Lunges: 3 x 10 steps @20X1, rest 90 sec

185, 165, 165. Went too heavy on first set to maintain prescribed tempo so dropped down and felt much better.

 

+

mobility/stability circuit, 3 x:

6/arm KB Windmills - light, for ROM & stable shoulder 8KG.

6/side Long Cossack Squats

 

pm:

Bike and/or Run long - DID NOT DO.

 

Sat 6/21:

 

Handstand walk drills in warmup 8-12 min

 

For time:

30 C2B

30 Strict HSPU

30 T2B

30 Kipping HSPU

30 K2E

30 Ring Dips

TIME: 19:32

*pre-existing hand tear issues slowed me down on this. Wasn't feeling super on today. This was probably at 75% effort.

+

9 rounds:

50m High Prowler Push - fast, load so it takes ~4-5 sec rest 1 min Injured calf setting up rig.

Did not start or complete.

 

Sun 6/22:

rest

6/14 - 6/19

Sat 6/14

90 minute road bike ride

Mon 6/16:

A. Hang Power Snatch: 2 reps EMOM for 10 min notes-perfect technique, pull bar in and keep it close.

115LBS. felt good and quick but need some more work on hip extension and bouncing bar off body before last pull.

B. Back Squat: 2 x amrap to failure; rest 5-10 min b/t sets - use 80%1RM 295LBS.

notes-set up in cage with spotting bars. As many reps as possible, pause at the top as long as you like. Go until you miss a rep and have to leave it on the pins.  Stay safe!  Rest 5-10 min and repeat. Let me know your reps on this.

1. 9 reps *bottomed out during a slow rep.

2. 14 reps *much more accurate.

C1. Push Press: 5 x 10 reps, rest 1 min

115, 120, 125, 130, 135.

C2. Muscle Ups: 5 x 5 reps for time, rest 1 min

(4,1), (4,1), (4,1), (4,1), (3,2 *due to skin tear, not muscle failure).

Tue 6/17:

 15 min mixed aerobic warmup - most but not all on the AD.

+

AD 15 sec hard/75 sec rest x 3 (use the new one just for this)

+

300 F.Y.:

Airdyne 10 min for max cals - goal 300+

303 CALS

+

10 min walk cooldown

 

Wed 6/18:

am:

Run 30 min easy - DID NOT DO

 

pm:

A. C2B Pullups: 5 reps EMOM for 16 min

*modified it to butterflies. Wanted to see how consistent I could stay with the movement in a high volume workout. It went well. Would use them for a Cindy type workout.

 

B. Kipping HSPU - 10 min skill work/practice

*never been good at these but got them today. Consistently stringing 10-11 together in a practice setting. Could probably crank out 21 unbroken in a real workout or comp.

 

C. Alt. EMOM for 20 min:

even - 10 Box Jumps 24" (step down)

odd - 10 Wallballs 20lb to 10'

*felt great and super consistent throughout on this.

 

Thu 6/19:

75 minute road bike ride in Zone 1

FRIDAY 6/13

Fri 6/13:

warm up well - incl. full rack seq

A. Power Clean: build to a 1RM within 8 minutes
215 - got 225 but was not a clean rep. ORM with more time to work up and buil is closer to 250LBS. 

--2 min rest once done--

B. Power Clean: amrap in 8 min with 90% of "A".
18 reps @ 195LBS. - probably actually paced myself a little too slowly here at the start. On a second run could have probably gotten in another 4-6 reps.  

C. "Oxidative" Back Squats: 5 x 10 @2020; rest only 40 sec b/t sets
notes-set up on a 40 sec repeating timer. 10 reps at 2 sec up/2 sec down tempo should take 40 sec. Rest 40 sec.
--10 min recovery - row lighlty--
"Oxidative" Back Squats: 5 x 10 @2020; rest only 40 sec b/t sets
(so, it's 10 x 10 total)
135LBS. 

Friday 6/6 - Thursday 6/12

Fri 6/6:

Skill/mobility - 3 rounds:
Overhead wall reach stretch x 8 (2 sec holds, ribs down)
Handstand Walking drill of your choice
Bar in Rack stretch

notes-tech focus on MUs - straight arms @bottom, lock arms & turn rings out 45 deg. at top:
AMRAP in 10 min, @pace allowing great technique:
1 Rope Climb (15', use legs)
3 Muscle Ups
5 Strict HSPU
Row 250m
3 full rounds + RC, MU and HSPU. Didn't make it to rower on 4th round. 
--5 min recovery--
AMRAP in 10 min @sustainable pace:
Row 250m
5 Wall Walks
50m Farmer's Walk w/70lbs/hand
3 full rounds + 60M row. 

Sat 6/7:

am:
Row 10 min @Z1
+
Row 5000m @80% effort
TIME 19:03
AVG. HR: 155
PEAK HR: 168
MIN. HR: 125
TOTAL CALS: 392
+
20 min Mobility work, your choice

pm:
Bike 60-90 min - DID NOT DO

Sun 6/8:

rest

Mon 6/9:

A. Bench Press: build to a max @30X1 tempo
255. ORM at a faster tempo with a bounce off the chest is usually closer to 300. 
--10 min recovery--
B. Bench Press: 1 x amrap with 85% of "B" - use 30X1 tempo, no long pauses.
notes-use cage or a spotter
6 clean reps at strict tempo. 
C. 10-15 min aerobic warmup
D. Once thru, all out - 100% effort.  Goal - sub 4 min time: (set up so transitions are very fast)
Row 250m
15 KB Swings (to Overhead) 70lbs
25 Burpees
15 KB Swings (to Overhead) 70lbs
Row 250m
TIME: 3:59 ON THE NOSE. Felt great on KBS and burpees but may have been able to shave a few more seconds off by going faster on the row. 

E. "Oxidative" Back Squats: 5 x 10 @2020; rest only 40 sec b/t sets
notes-set up on a 40 sec repeating timer. 10 reps at 2 sec up/2 sec down tempo should take 40 sec. Rest 40 sec. Repeat for 5 sets (50 reps total). Use same wt. as before. (95lbs?)
135lbs. 

Tue 6/10:

Row 60 min for max meters. Note meters and your bodyweight today.
Also, get average and peak HR.
16,518M (w/ Concept 2 weight adjustments)
AVG. HR: 152
PEAK HR: 167
MIN HR: 96
TOTAL CALS: 1181

Wed 6/11:

am:
A1. Strict C2B: 4 x amrap (-1), rest 2 min
14, 14, 11, 11. 
A2. Kipping HSPU: 4 x amrap(-1), rest 2 min
34, 26, 24, 18

B1. Rope Climb: 3 x 2 trips to 15' AFAP, rest 90 sec
B2. Ring Dips: 3 x 20, rest 90 sec

C. DB Strict Press: 2 x 30 sec pressing/30 sec resting w/DBs locked out overhead
notes-2 min total, press at 2020 tempo. Go light, maybe 15-20lbs?
Went at 20lbs. and was pretty challenging. Mostly on the overhead lockout rest but was able to complete with good form. 

pm:
Bike - your choice - 40KM - 85 minutes

6/2 - 6/4

Mon 6/2:

Rack Seq, main focus on the new drill with the bar in a rack

A. C2B Pace Test: 20 sets of 5 unbroken C2B Pullups for time.
notes-pace well, must be in sets of 5 unbroken to count. You must come off the bar after each set of 5.
TIME: 24:02 actually felt great on this with no issues chaining 5 together but hands started to rip which slowed me down SIGNIFICANTLY added at least 5-7 minutes to my overall time.

B. Parallette HSPU: 1 rep EMOM for 12 min
notes-go deeper as able

+
5 rounds for time:
10 GHD Situps
15 Ring Dips
TIME: 11:36

Tue 6/3:

rack seq, drop the X arm hang and do the bar in rack drill instead from now on.

A. Front Squat: 3 x 6,4,4 @30X1, rest 3 min - moderate loads only; drop if pain
185, 205, 215.

B1. RDL: 3 x 8 @3031, rest 75 sec
notes-ensure ribs down and tall at lockout
135, 155, 155.
B2. GHD Raises: 3 x 5-10 @2010, rest 75 sec
notes-keep hips in extension at all times
10, 20, 20 x 10.
C. "Oxidative" Back Squats: 5 x 10 @2020; rest only 40 sec b/t sets
notes-set up on a 40 sec repeating timer. 10 reps at 2 sec up/2 sec down tempo should take 40 sec. Rest 40 sec. Repeat for 5 sets (50 reps total). Use same wt. as before.
--10 min recovery - ride the AD--
"Oxidative" Back Squats: 5 x 10 @2020; rest only 40 sec b/t sets
(so, it's 10 x 10 total)
135lbs.

Wed 6/4:

am:
Skill:
• light MU tech work

Row 10 min @Z1
+
Row 500m @85%/rest 1 min x 8
RD1: 1:40
RD2: 1:42
RD3: 1:43
RD4: 1:42
RD5: 1:42
RD6: 1:43
RD7: 1:42
RD8: 1:42

AVG. HR: 152
PEAK HR: 174
MIN. HR: 89
CALS: 473
+
10 min jog cooldown

pm:
60-90' Bike @low HR
DID NOT DO

5/27 - 6/2

Tue 5/27:

am:
Skill:
• Butterfly Pullup practice - C2B
• HS Walk skill work

Row 10 min @Z1
+
Row 500m @85%/rest 1 min x 6
RD1: 1:42
RD2: 1:42
RD3: 1:42
RD4: 1:43
RD5: 1:42
RD6: 1:42

AVG. HR: 154
PEAK HR: 173
MIN. HR: 110
TOTAL CALS: 339
+
10 min jog cooldown

pm:
60-90' Bike @low HR

Wed 5/28:

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 8 min - use 85%1RM
165
B. Hang Power Snatch + OHS + Hang Squat Snatch: 6 x 1+1+1, rest 3 min
115, 115, 120, 125, 130, 135.

C. Alt EMOM for 18 min:
odd - 1 Parallette HSPU
even - 1 No Ft Rope Climb to 14'

+
Mobility circuit, 3 rds:
Kneeling Lunge Stretch x 40 sec/side - squeeze stretch side glute & get tall
Bench Bootstrappers x 10 + 10 sec hold
Lizard to Long Cossack x 4/side

Thu 5/29:

rest or shorter Z1 Bike session

Fri 5/30:

Rack Seq

A. Deadlift: 7 x 1 @31X1; rest 90 sec
notes-ensure perfect posture thru the slow eccentric.
355, 375, 375, 375, 395, 405, 405.

B. Thrusters: 2 x 10 unbroken, rest 3 min
notes-try to add from Monday
130, 135.

+
5 rounds:
Run 300m @85% pace
7 Strict Pullups
rest 90 sec b/t rds.
RD1: 1:40
RD2: 1:39
RD3: 1:39
RD4: 1:39
RD5: 1:36

10-15 min relaxed stretching, your choice

Sat 5/31:

am:
(same as last week once again - 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'.

DID NOT COMPLETE DUE TO INJURY

pm:
optional bike 60-90 min

Sun 6/1:

rest

Mon 6/2:

Rack Seq, main focus on the new drill with the bar in a rack

A. Hang Power Clean: build to a TnG 10RM within 15 min
B. Front Squat: 5 x 4,4,4,2,2 @30X1, rest 3 min
225, 225, 225, 235, 245.
C. "Oxidative" Back Squats: 5 x 10 @2020; rest only 40 sec b/t sets
notes-set up on a 40 sec repeating timer. 10 reps at 2 sec up/2 sec down tempo should take 40 sec. Rest 40 sec. Repeat for 3 sets (30 reps total). Use ~30%1RM - let me know how this goes
--10 min recovery - ride the AD or jog--
"Oxidative" Back Squats: 5 x 10 @2020; rest only 40 sec b/t sets
(so, it's 10 x 10 total)
135 lbs. felt great.