THURSDAY 10/24

45 MIN TRAIL RUN - 8.25KM

WEDNESDAY 10/23

A. Alternate EMOM for 16 min:

odd mins - 5 C2B Pullups
even mins - 6 HSPU
*Felt great on this*

B1. Ring Dips: 3 x 18; rest 90 sec (R1 18 unbroken, R2 12 then 6, R3 9,6,3)

B2. No Ft Rope Climbs to 15': 3 x 1 trip; rest 90 sec
notes-try not to use feet on descent; lower slowly

C. DB External Rotations, elbow on knee: 3 x 6-8 @3010, rest 45 sec b/t arms *25lbs x 8 reps per* arm.

+
AMRAP in 8 min:
10 Pushups
15 Box Jumps 20"
20 Air Squats
RESULT: 6 rounds

TUESDAY 10/22

A. Power Clean: 4 x 1.1.1.1.1; rest 15 sec b/t reps/3 min sets - Worked up to 205lbs.

B. 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.

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

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

D. Muscle Ups: 1-2 reps EMOM for 10 min

(skill work on stringing 2 together)

 

NOTES:

- Did not have time to complete C or D this evening. Apologies.

MONDAY 10/21

extra mobility in warmup

+
Light Snatch/C&J tech practice
+
"Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken sets of Double Unders for time.
TIME: 17:56

NOTES:
I struggled to find my rhythm on my double unders on this one. It had been awhile. Would love another shot at it!

 

SATURDAY 10/19

A. Power Clean + Split Jerk: 1 rep EMOM for 12 minutes - add slightly every few sets

Worked up to 225lbs. Could probably have gone quite a bit higher.

B1. Push Press: 4 x 5 TnG; rest 2 min 175LBS.

B2. C2B Pullups: 4 x amrap; rest 2 min 12, 11, 10 REPS

C. DB External Rotations, elbow on knee: 3 x 6-8 @3010, rest 45 sec b/t arms 25LBS. per arm

 

NOTES:

-I originally misread how you assign B1/B2. I finished all sets/reps of one movement then went onto the other instead of alternating. If I had done it properly as prescribed my numbers could have probably been a little bit higher.

FRIDAY 10/18

A. Front Squat: 

1) build to a 1RM - 245 LBS.

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.

B1. DB Split Squats: 3 x 6-8/leg @3010, rest 2 min - 55LBS per arm, 8 reps each set

B2. GHD Raise: 3 x 7-10 @20X0, rest 2 min - Holding 10LB plate, 10 reps each set.

+

for time:

40 HSPU
40 Wallballs 30lbs to 10'
40 T2B
40 KB Swings 70lbs
TIME: 11:52

NOTES:
Low # on Front Squat 1RM is definitely due to mobility issues and as a result having neglected the movement. Failure was due to mobility not muscular failure.

THURSDAY 10/17

3 rounds skills practice, report how you do on these: (nft)

10m Handstand Walk
3/arm Turkish Get-Ups (moderate load)
15 GHD Situps (2 hand touch on ground)

RESULTS: Really struggled on Handstand Walks, this is a weak movement for me. I really have never practiced and do not know the technique. Was only able to get 4 or 5 steps each time at the most. Very good on other movements though. TGU's are a strength for me.

Row 5 min @Z1

+

Row 30 sec @90% aerobic pace*/30 sec @50% x 10

--3 min recovery--
Row 30 sec @90% aerobic pace/30 sec @50% x 10

R1: 2584 meters

R2: 2594 meters