Mon 18JUN18

AM
A) EASY Blood flow
10 min bike
5 min ski
10 min row
5 min ski
10 min watt bike
+
Mobility for hips, upper back, etc.

Complete but forgot to finish with the watt bike 😬. Upper body mobility focus.

Mid Day
A) NFT:
50′ A skips
50′ B skips
50′ shuffles
50′ bear crawl
+
box jump SD – 2 high reps; rest 90 sec x 8 sets
+
3 rounds:
20 air suqats
20 tuck ups
30 sec free standing HS hold

Done.
– 2 sets of track work
– used blocks for bj’s. 36”+

B) Hang power clean from low blocks: 2 reps – EMOM 8 min – SPEED based!

185 x2, 205 x2, 225 x4

C) Hang Snatch: TOUGH triple in 8 min – STAY strong!

210

D) Overhead Squat @21X1; 5 reps x 4; rest 3-4 min – 72% of RM

225, 235, 245 x2

E) NFT:
20 GH back extensions
20 GH sit ups
x 4 rounds

Completed

F) FT:
150 Jump switch lunges

3:25
50/25’s

G) EASY walk 10-15 min

10 min outside.

PM
90 min yoga class

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Sat 16JUN18

AM
60 min EASY stationary bike
+
90 min Yoga Class

PM
A) NFT:
10 russian dips
20 flutter kicks on stall bars
x 3 rounds
+
2 burpee to broad jump; rest as needed x 5 sets
+
Bar DH2I roll over into L sit x 2 reps – 5 sets
+
NFT:
30 fast banded glute bridges
10 star plank rotations/side
x 3

Completed.

B) Power Clean: MAX in 20 min

315
– ugly but got it

C) Close Grip Bench Press: MAX in 20 min

295 fairly easily
– just missed 315

D) Weighted Chinup: MAX in 20 min

130

Wed 13JUN18

AM
60 min Stationary bike at easy pace

PM
A) NFT:
5 pHSPU negatives – 5 sec
50 wtd. DU
x 4 rounds
+
20m bear crawl
20m crab walk
x 3
+
10 BB jump squats x 2; rest as needed
+
2 strict MU – EMOM 6 min

Kipped up on pHSPU. All UB. About 12” def
+
Subbed 30sec crab stretch for the walk.
+
Done
+
Done- felt good

B)Hang Snatch: Emom 8 min – 2 reps – 155-185# – SPEED

Power snatched these quickly like we worked on the other week.
155 x2
165 x2
175 x2
185 x2

C) Power clean + Paused in dip PP + Paused OH PP
1.1.1 – tough set in 12-15 min

265 easy
Missed 1st PP at 285

D) Trap Bar Deadlift @2121; 5 reps x 5; rest 3-4 min – TOUGH sets!

Skipped today to give the legs a break and due to time. Day 7 in a row Training. Feel good overall just don’t want to over do it.

E) 5 RFT:
50′ obstalce course HS walk
20 alt pistols
1 LLRC – 15′

11:45
HSW- built a small set of stairs going up and down. Did every 25’. LLRC/ HSW combo slowed me.

F) Cool down walk 10-15 min

Walked closer to 5 min to drink shake.