SATURDAY 11/2

AM:

20 min warmup w/runs & DROM + shoulder stretches

Wear a HR for this test - just let it run for the whole 3 runs, it's your max HR I want to see here.
Run 400m @75%
rest 1 min
Run 400m @90%
rest 1 min
Run 400m all out - whatever you have left!

Results:
Total time including rest: 6:02
Average HR: 160
Max HR: 183
% of Max: 100
Avg HR %: 87

 

Take plenty of recovery, then:

Muscle Ups: 12 min practice, working to maintain the false grip and string 2 together

Finally able to string a few together. Got to stringing 3 together pretty consistently and am confident could get to 4 with more practice and not having been as wiped after the sprints.

+

HSPU: 4 x amrap; rest 3 min

21, 20, 16, 16

+

L-Sit: accumulate 60 sec

Hit 60 seconds on the nose before failing in first and only attempt.

+

GHD Situps: 3 x 15; rest 60 sec

Done with ease

 

PM:

Bike 75 min - some hills and tougher efforts, but no red-lining.

Hit around 90 mins and did 42KM's at a pretty mellow effort.

FRIDAY 11/1

A. Deadlift: 5 x 7,7,5,5,5 @3111; rest 4 min - strict on tempo - perform Wall Reach Shoulder Stretch in rest - 6 reps (325LBS. could have gone heavier)

B. Standing BB Good Mornings, cambered bar: 4 x 6-8 @4010, rest 2 min (215LBS. for 8 reps on last set, could have gone heavier)

C. GHD Raise w/band: 4 x 8-10 @20X0, rest 90 sec (worked up to blue band with ease)

D. Crosswalk: 6 x 30 sec/rest 30 sec (switch high/low hand each rest break) (red KB heavy, green KB light with ease)

notes-heavy KB low hand, lighter one OH in the other. Keep ribs down.

WEDNESDAY 10/30

AM:

60 min Run, easy pace (10.5KM on very hilly Wildwood trail in Forest Park, felt fantastic!)

 

PM:

A. Alternate EMOM for 16 min:
odd mins - 6 C2B Pullups
even mins - 7 HSPU
(felt great on these and was able to complete both within the first 12 seconds of the minute but hit the wall on the very last rep of the very last minute on the HSPU's and took me the full minute to complete the 7th and final rep).

+

5 rounds, all at steady pace:

2 Muscle Ups
8 Ring Dips
12 Situps
16 Box Jumps
20 Walking Lunges

rest 90 sec b/t rounds

 

R1: 1:56

R2: 1:53

R3: 1:53

R4: 2:00

R5: 2:03

TUESDAY 10/29

Death Stretch" - 1 x 2 min/leg, squeeze stretch side glute and get tall
Empty bar shoulder/Tricep stretch for rack pos. - 3 x 30 sec

A. Power Clean: 5 x 1.1.1; rest 15 sec b/t reps/3 min sets (225LBS.)

B. Front Squat:  (255LBS. up 10LBS. from last time)

1) build to a 1RM
2) reduce to 70% of "A" and do 3 x 3, adding weight on the 2nd & 3rd set 'til tough.
3) reduce to 50% of "A" and do 2 x 5, powering up as explosively as possible.

C1. DB Split Squats: 3 x 6-8/leg @3010, rest 2 min

C2. GHD Raise: 3 x 8-12 @20X0, rest 2 min

NOTES:
Feeling a lot more comfortable on the Front Squats. Definitely have the power to lift more, just getting comfortable to a somewhat foreign movement to me but am definitely noticing tangible improvements. Did not have time to complete C1/C2.

MONDAY 10/28

Row 60 min for max meters.

-13428 meters
-Avg HR - 136
-80 % of max
-74% of average
-Max HR - 146

SATURDAY 10/26

AM:

 

For time:
15 Muscle Ups
20 HSPU
25 C2B Pullups
30 Ring Dips
TIME: 15:02

--10 min recovery-- (do mobility work)

AMRAP in 10 min @85%(no red-lining):

Row 200m
25 DUs
30 Walking Lunges
GOT 6 ROUNDS

--3 min recovery--

DB External Rotations, elbow on knee: 2 x 4-6 @3010, rest 45 sec b/t arms (heavier)

GOT 35LBS

 

PM:
Bike 75 min (DONE ON TRAINER INDOORS)

NOTES:
For slightly more intense Crossfit-esque workouts my body is just not firing on all cylinders in the early AM but on Saturdays can really only do this during your 9AM gym time. I can gladly doing it but from a #'s perspective I've noticed big differences when I do these in the PM. No need to make any changes in programming just giving you a heads up.

FRIDAY 10/25

A. Power Snatch: 5 x 1.1.1; rest 15 sec b/t reps/3 min sets (165 LBS)

B. Snatch Pull: 3 x 1.1.1; rest 15 sec b/t reps/3 min sets - 105-110%of PS 1RM (185LBS.)
C. Front Squat:
1) build to a 1RM (245LBS.)

2) reduce to 70% of "A" and do 3 x 3, adding weight on the 2nd & 3rd set 'til tough.

3) reduce to 50% of "A" and do 2 x 5, powering up as explosively as possible.

+

3 rounds:

Run 200m
15 T2B
Run 200m
15 Wallballs 20lb to 10'
TIME: 11:58