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