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.