Fri 29SEP17

AM
A) Power Jerk: Low load; 2 reps – every 90 sec x 10 sets – SKILLL based and perfect reps!

Started at 185 and built by 10#/set to finish at 245. Focused on getting that right arm straight. Front rack positioning felt GREAT today and so did my right shoulder. Looked good on film too.

B1) Handstand hold with pulse: 20-30 sec hold going in and out; rest 30 sec

all 30 sec

B2) Prone Row @1112; 6-8 reps x 3; rest 90 sec – PIN 2-3 sec

70+bar x8 x3

C) 3 min intervals:
3 min @85% sustaineable good power pace:
Row cals
rest walk 3 min
3 min @85% sustainable good power pace
Run 100m
6 KBS – 1.5pd
6 HSPU
rest walk 3 min
3 min @85% sustainable good power pace:
AB cals
rest walk 3 min
3 min @85% sustainable good power pace:
Run 100m
6 DB PP – 50#/h
6 burpee bj – 24″
rest walk 3 min
x 2

1. 66 cals
2. 71 cals
– good curves

1. 2 + 2 KBS
2. 2 + 4 KBS

1. 52 cals
2. 54 cals

1. 2
2. 2

PM
A) Watt bike
2k EASY
2k @70%
2k @80%
2k @70%
2k EASY

Did this pretty soon after AM training. Talked to Mischa and she wouldn’t let me come in at 2pm to do this since Sam wasn’t here…. Training earlier has been way better for my schedule and sleep so I didn’t want to come in at 4 just for the watt bike.

20:09 total time

2k- 2:00-2:10 pace
2-4k- 1:50-1:55 pace
4-6k- 1:38-1:42 pace
6-8k- 1:50-1:55 pace
8-10k- 1:55-2:00 pace

At 2:30pm at PIM I did the following since I wanted to work on skill stuff…
15 min scap work
+
7 sets (42 min)
1 min AB
1 min Triple Under Practice- haven’t done these in awile and they were shitty
1 min row
1 min- 2 strict ring MU + 1 strict bar MU + bar False grip hold
1 min Ski
1 min- 20 sec ring support hold with rings turned out and engaged with remaining time hollow hold
+
some more scap work

Advertisements