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