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