Fri 12/26:
am:
Rack Seq
15 min aerobic warmup
A. Thruster Ladder: 1 rep EMOM until failure, start at 95lbs and add 10lbs each minute
notes-use a rack
*95 up to 215. Probably coulda got 225 but happy with 215. Felt really good.
+
Be sure you are very well warmed and ready for this one. Set up so as to make transitions as fast as possible.
21-15-9:
Thrusters 95lbs
Pullups
*Time: 3:27. 31 second PR since I did it last month.
+
10-15 min c/d
pm:
Bike 60min @125/145bpm
*its really hard to ride at that HR indoors on a trainer for 60-90 minutes. It's not a realistic HR. Without hills or climbs it's hard to get it that high. Even with sprints 110-125bpm is more realistic.
AVG HR: 110BPM
PEAK HR: 122BPM
CALS: 602
Sat 12/27:
Skill, 2-3 sets each:
Wall Handstand Kick-ups for accuracy ~5 reps
HS - rollout ~3 reps
Kips on High Rings w/o FG
A. Muscle Ups: 10 min practice on no FG.
*now able to string 4 together without FG. Feeling more comfortable on the drop from the top.
B. Hang Squat Snatch + Squat Snatch(floor): 4 sets of 1+1; rest 90 sec - build up if you can catch deep
*115. Weight is easy and light for me. Hang squat snatch is feeling really good. Squat snatch is not. The first pull and transition from the floor to hang position to the bounce off the hips needs some work.
C. Squat Snatch (floor only): 1 rep EMOM for 10 reps - moderate wts.
D. 4 rounds @moderate pace:
4 Muscle Ups
4/leg Pistols
40 DUs unbroken
*felt good on this. Did no FG on MU's. String 3-4 together during rounds.
E. Row 5000m @HR~165
*Time: 18:38
AVG. 500M pace: 1:42-1:52
AVG. HR: 156BPM
PEAK HR: 166BPM
CALS: 381
It was tough getting up to 165BPM's and being able to maintain a sustainable pace for the 5000M. I held a pretty good and consistent pace throughout and didn't even get my HR close to 165 until the last 750M's or so. I feel like the only way to get my HR up quickly is to set the damper to 10 which didn't seem like a good idea for such a long row.
10 min c/d
Sun 12/28:
rest
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