Mon 6/30:
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. Hang Power Snatch: 2 reps EMOM for 12 min
notes-perfect technique, pull bar in and keep it close.
125. Could have gone heavier but starting to feel a lot
better about speed and technique with these more manageable weights.
B. Back Squat: 2 x 2 @92%1RM, rest 3-4 min 335,
"JT"
21-15-9
HSPU
Ring Dips
Pushups
TIME: 12:36
Tue 7/1:
AM:
Bike 60-90 min @Z1
40KM
1:26
AVG. HR: 142
PEAK HR: 165
MIN. HR: 95
TOTAL CALS: 1487
PM:
Dropped in at the Lab in Seattle and did a WOD with a
friend.
50-40-30-20-10
Wall Balls
Burpees
+200M sandbag carry run after each round. So 5x200M run.
Time: 26:42
Wed 7/2:
Rack Seq (new)
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. Alt EMOM for 14 min:
even - 8-10 Butterfly Pullups
odd - 7 Thrusters 95lbs
B. Alt. EMOM for 14 min:
even - 10 Box Jump-Overs 30"
odd - 10 Wallballs 20lb to 10'
D. Alt. EMOM for 14 min:
even - 30 DUs
odd - 10 KB Swings 70lbs
*all of this was pretty easy. times and pace stayed strong and steady with each movement on each round.
Thu 7/3:
rest
Fri 7/4:
Bike
48KM
ASCENT: 861M
TIME: 2:16
AVG. HR: 132
PEAK HR: 162
MIN. HR: 82
TOTAL CALS: 2042
Sat 7/5:
New Rack Seq
Handstand Walk skill work - 10-15 min
A. Power Clean: 1 rep every 30 sec for 20 reps, all
@155lbs notes-focus on solid technique, keeping the bar close and reaching full
extension *felt super solid on this. Technique felt great and consistent
throughout. Coulda done this for 40 reps!
B. Bench Press: 2 x 2; rest 4 min - use 235lbs *felt great. was pretty easy.
C. 4 rounds at easy pace: (mobility/core circuit) 6/arm
KB Windmills - light, for ROM & stable shoulder 6/side Long Cossack Squats
15 Banded "Stallions" (ensure full hip ext.
while ribs down) 6/direction "Stir the Pot" (ensure ribs down/hollow
body position)
Sun 7/6:
rest
Mon 7/7:
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 Split Squats x 10/leg
unloaded
A. Back Squat: build to a max
5 x 155
5 x 265
3 x 315
3 x 335
1 x 355
1 x 365
1 x 375
*Could probably get up to 385. Would love to hit 400 this
year!
B. Power Snatch: 1 rep every 20 sec for 20 reps, use
70%1RM - tech. focus
*125lbs. was a bit light. Never 1RM a Power Snatch.
Guessed it was around 185lbs. Could probably have done 135lbs. for this. Was
fast and technique felt great and consistent for every rep. Coulda done 40!
C. 4 nft:
3 Wtd Chin-Ups 45lbs
5 C2B Pullups
7 Butterfly Pullups (not C2B)
Tue 7/8:
Bike
TIME: 1:23
28.5KM
ASCENT: 637M
AVG. HR: 148
PEAK HR: 170
MIN. HR: 90
CALS: 1532
Wed 7/9:
Rest
Thu 7/10:
Rest
7/11:
hotel gym workout I made up.
20 Rounds - fast and steady.
10 Push Up's
10 Medicine Ball sit-ups (10LBS.)
15 squats
15 Medicine Ball Russian Twists (10LBS.)
7/12:
hotel gym workout I made up.
12 Rounds - fast and steady.
5 Strict Chin Up's
10 Medicine Ball Knee Hugs (8LBS.)
5/arm One Arm DB Bench Press (60LBS.)
10 Medicine Ball V-Ups (8LBS.)
7/13:
Rest
7/14:
AM:
New rack seq
+
mobility - 2 rounds:
Overhead wall reach stretch x 8 (2 sec holds, ribs down)
Side Lying Windmill x 8/side
A. Bench Press: build to a max
5 x 155
5 x 175
3 x 205
3 x 225
1 x 245
1 x 255
1 x 265
1 x 270
1 x 275
*kinda what I was expecting but really feel I should be
pushing over 300. 5-10lbs. over a 1RM I did over a year ago.
B. For reps:
2 min max Strict HSPU - 42
rest 30 sec
2 min max Bar Dips - 36
rest 30 sec
2 min max Hand Release Pushups - 44
+
recover 5 min
+
3 rounds: (time & record each round separately)
10 T2B
20 Wallballs 20lb to 10'
40 DUs
no rest b/t rounds other than to record time.
1:42, 1:47, 1:45
*shoulders were pretty spent from everything preceding
this.
PM:
Bike
Did not count KM
TIME: 1:22
AVG. HR: 130
PEAK HR: 153
MIN. HR: 90
TOTAL CALS: 1209
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