Thu 1/8:
Rack Seq
Skill, 3 rds, nft:
1-3 Bar MUs
HS Walk attempts ~1 min
1-3 Overhead Pistols (start w/PVC, a bar if able)
A. Alt EMOM for 20 min:
odd - 5-7 C2B (try to work on BF)
even - 30 DUs
B. 5 rounds @easy aerobic pace: (HR roughly 120-130)
3 min aerobic (your choice - row, ride, run, etc - can switch each round)
1 min Plank Hold (slow exhales, tuck your butt)
C. Oxy Back Squats: 5 x 10 @2020 tempo, rest 40 sec - use 115lbs
notes-be strict on 2 sec up & down with no pauses & 40 sec rests.
Fri 1/9:
Rest
Sat 1/10:
Skill, 3 rds, nft:
HS Walk attempts ~1 min
Kips on High Rings w/o FG
A. Muscle Up practice - 10-15 min
B. Squat Snatch (floor only): 7 x 1 rep; rest 90 sec - build quickly if form great
*150lbs. not heavy and could do a lot more but feel really comfortable here slowly building day by day as my technique gets even better. A build up up 5-10lbs. a week will add up quickly especially since my priority is my form and speed and technique.
C. Every 2 min for 14 mins: (7 rds)
3 OH Squats* + 50 DUs
*OHS start at 75%, add weight and work to a heavy 3RM by the end; use a rack.
*175lbs. & unbroken DU's
D. AMRAP in 10 min @moderate pace:
21 Box Jumps 24"
15 HSPU
9 Squat Snatch 95lbs
*2 rounds + 21 box jumps and 8 HSPU's. Was feeling some big lactic acid build up in my legs here midway through the first round of box jumps. Possibly from the snatches and OHS's from earlier.
Sun 1/11:
am:
20 min aerobic warmup
7 min @max effort:
Run ~200m (around building if @gym)
10 Thrusters 95lbs
10 T2B
*3 rounds + 50M. All unbroken.
--3 min recovery--
7 min @max effort:
Row 200m
10 Burpees
*4 rounds + 205M row
--3 min recovery--
7 min @max effort:
AMRAP in 5 min of
Assault Bike 10 cals
10 KB Swings 70lbs
then, in the remaining 2 minutes AMRAP Power Cleans @155lbs
*4 rounds + 10 cals on Assault Bike + 14 reps of Power Cleans.
+
20 min c/d
pm:
Bike 60 min easy
*AVG HR: 105
CALS: 563
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