7/18 - 7/21

Tue 7/15:

4 rounds at easy pace: (mobility/core circuit) Row 3 min easy 6/arm KB Windmills - light, for ROM & stable shoulder 6/side Long Cossack Squats

30 sec/side Sampson Lunge Hold (squeeze stretch side glute hard)

15 Banded "Stallions" (ensure full hip ext. while ribs down) 6/direction "Stir the Pot" (ensure ribs down/hollow body position)

+

AMRAP in 15 min:

Row Sprint 15 sec @95%

dismount & rest until HR drops below 110bpm b/f next sprint

10 rounds. Felt great.

AVG HR: 130

PEAK HR: 155

MIN HR: 96

TOTAL CALS: 241

+

Walk 10 min cooldown

Wed 7/16:

Kneeling Lunge 3 x 30 sec/side

Split Squats x 12/leg unloaded

2 x 12 Banded Stallions

A1. Back Squat: 5 x 2; rest 2 min - use 315lbs all sets 

A2. Strict C2B Pullups: 5 x amrap in 60 sec; rest 2 min 9, 9, 8, 8, 9.

B. Snatch Grip RDL: 3 x 6 @3111; rest 90 sec notes-moderate weight 

*Stuck with 135LBS. here to ensure proper form, straight back, and consistent prescribed tempo. Would build up next time.

C. Single Leg KB Deadlift: 3 x 10/leg @3010, rest 1 min b/t legs 53LBS., 53LBS., 62LBS.

Thu 7/17:

rest

Fri 7/18:

A. Parallete HSPU: 12 reps for time.

*the leg I kick off of for HSPU's is the one with the pulled calf so I used the opposite leg and did this but not for time.

+

B.

3 rounds:

3 Bench Presses @225lbs

rest 20 sec

*first round was easy. Second had to rack after 2 and finish 1, third needed a spot.

amrap Ring Dips

24, 12, 9

rest 20 sec

amrap Pushups

21, 17, 14

rest 4 min

+

AMRAP in 15 min:

Row Sprint 15 sec @95%

dismount & rest until HR drops below 110bpm b/f next sprint

10 rounds. Felt great.

AVG HR: 128

PEAK HR: 156

MIN HR: 98

TOTAL CALS: 244

*while I didn't improve in # of rounds I did have about a minute left on the clock after my last round whereas in the workout previous it was down to the last second. So no improvement in rounds but improvement in work capacity. 

+

Walk 10 min cooldown

Sat 7/19:

am:

New Rack Seq

Ido's Squat seq 2.0

7-6-5-4-3-2-1 rep rounds for time:

Thrusters 135lbs

C2B Pullups

TIME: 6:58

*actually felt great on these and went slower in the beginning than I should have. Probably could have done sub 6 if I went a bit harder out of the gate.

pm:

Bike easy/long

TIME: 1:31

35KM

AVG. HR: 126

PEAK HR: 151

MIN HR: 71

TOTAL CALS: 1288

Sun 7/20:

rest

Mon 7/21:

10-15 min aerobic warmup

Near max effort on all these - drive your heart rate as high as possible! Record max and average HR for each interval.

2 rounds thru all: (do all 3 in order, then begin at the top again)

AMRAP in 5 min:

10 Wallballs 20lb to 10'

15 cals Rowed

RD1:

4 rounds + 10 Wallballs

AVG HR: 164

PEAK HR: 177

RD2:

4 rounds

AVG HR: 170

PEAK HR: 182

--5 min recovery--

AMRAP in 5 min:

10 Burpees

15 cals Airdyne (older machine, 10 on the new one)

RD1:

4 rounds + 15 Airdyne CALS

AVG HR: 171

PEAK HR: 184

RD2:

4 rounds

AVG HR: 170

PEAK HR: 178

--5 min recovery--

AMRAP in 5 min:

VersaClimber 100'

10 Butterfly Pullups

10 DB Thrusters 35lbs/h

RD1:

3 rounds

AVG HR: 171

PEAK HR: 181

RD2:

3 rounds

AVG HR: 168

PEAK HR: 179

--5 min recovery--

 

*i gave this one whatever my 100% was on this day.