Wed 13SEP17

AM
A) EASY jog 30-45 min

Hiked Tom’s Thumb.
1 hr 55 min
About 1300′ elevation gain
Jogged a lot of the way down

Noon
A) Bike/Row/Run
Bike 20 min
Row 20 min
Walk 20 min

5.1 miles
90 cals

4285m
2:20.0 avg pace

Walked around the block

PM
A) Swim 45-60 min

300m with short breaks on the sides
– watched video of me swimming
300m with short breaks on the sides
– watched video of me swimming
300m with short breaks on the sides

Took 30 min

Realized I’m barely kicking and pretty much stop kicking when I grab air every other stroke…

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Tue 12SEP17

AM
A) Overhead Squat @4411; 5 reps x 5 sets; rest as needed

65, 75, 85, 95, 105

B) Tall snatch + SB: 1.3 – every 90 sec x 6 set – buidling SMALL from 95#

started at 95 and built by 5’s to finish at 120
– wide squat stance helps my knee positioning

C) Power Snatch TnG – 4 reps – Emom 10 min – buidling load from 135# – PERFECT reps

instead did 4 tng x6 sets; ran
started at 135 and built by 10’s to finish at 185
– feels MUCH better

D1) Rope Climb: 1 LLRC + 1 RC – no legs on way down; rest 15 sec

Done. LLRC not pretty but working on them.

D2) pHSPU negatives: 5 reps – 4 sec down, kip back up; rest 15 sec

Done. Somewhat easy

D3) 1 arm Farmers carry: 30m/arm – 115#; rest 2-3 min x 4 sets

Done. Left arm tougher than right. But did have my left hand taped up.

E) 2 sets @80-85% sustained pace:
4 rounds:
Ski 1 min @2:00 pace
8 kipping HSPU -6″
Row 1 min @2k pace
12 unbroken TTB
rest walk 5 min b/t sets

Didn’t do. Rested since still recovering from being sick.
PM
A) Thoracic Flow: 10 min EASY

Done.

B) Row
3 min @ stroke rate 30, damper on 4
rest walk 90 sec
x 12
– rest 3 min every 6 sets
– remember have the idea you can hold this for 18-20 sets sustainably

1. 812m, 1:50.8 pace
2. 812m, 1:50.8 pace
3. 812m, 1:50.8 pace
4. 811m, 1:50.9 pace
5. 812m, 1:50.8 pace
6. 812m, 1:50.8 pace
7. 812m, 1:50.8 pace
8. 813m, 1:50.7 pace
9. 812m, 1:50.8 pace
10. 813m, 1:50.7 pace
11. 812m, 1:50.8 pace
12. 812m, 1:50.8 pace