8/12 - 8/19

Tue 8/12:

10 min Z1 warmup - perform some wall runs in warmup

+

HICT Row 15 min @damper 10, SR<120, HR ~155 

3748M

1:59 AVG. 500M pace

AVG HR: 150

PEAK HR: 159

CALS: 288

5 min rest

HICT Row 20 min @damper 10, SR<120, HR ~155 

4895M

1:59 AVG. 500M pace

AVG HR: 154

PEAK HR: 161

CALS: 408

pm: (optional)

easy Bike

Wed 8/13:

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. Front Squat: 3 x 3; rest 2 min - use 70%1RM notes-a warmup/activation set, shouldn't be hard

205 x 3

B. Split Jerk: 10 singles @~85% of last week's heavy single; RAN

215 x 10

+

5 rounds:

3 OH Squats @31X1

175lbs.

rest 20 sec

12 C2B Pullups *all unbroken

3 min rest

*felt great on this one

Fri 8/15:

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. Snatch Tech work warmup

- Wall Dips

- Dip, pause, shrug - 2 x 3

- PVC Scarecrow to Lock OH - 3 at each depth B. Paused Power Snatch from Dip position - 3 x 3, RAN. If feeling good, add light weight C. Paused Squat Snatch from Dip position - 3 x 3, RAN. If feeling good, add light weight

+

"Diane"

21-15-9

DL 225lbs

HSPU

TIME: 3:59

*felt great on this actually paced myself more than I should. probably coulda gone 30 seconds faster.

Sat 8/16:

3 rounds:

Row 500m

8 Bench Presses @3/4bwt

10 Front Squats @3/4bwt

12 T2B

16 Burpees

+

7 Power Cleans 3/4bwt to finish

TIME: 18:30. Was planning on 5 rounds but gym was closing. This actually turned out to be a tough one.

Sun 8/17:

rest

Mon 8/18:

AM:

Was not feeling up for an all out VO2 Max test day. Long weekend, not much rest, all good things though! So did some mobility and worked on a 1RM Turkish Get Up. Worked up through every KB and up to 105LB. DB and then did a TGU with my 120LB. female friend. Was a lot of fun.

PM:

30 minute mellow recovery run in Z1/Z2.

Tues 8/19:

Found a local box and did next Saturday's workout as it was the easiest to do given my parameters and time constraints.

Rack Seq

For time:

30 Hang Squat Cleans 185lbs *these were tough. Hadn't done much with squat cleans in months.

50 HSPU *these sucked cuz gym floor had no traction. Hands literally slipped out every few reps.

30 KB Swings 88lbs *blazed through these

50 Box Jump-Overs 24" *blazed through these too

TIME:28:56

*this was a tough one for me today. long travel day and some funky gym equipment made this one unusually challenging. would not invest much in the results. this one became more about just gettin it done than anything else.