Tue 31OCT17

AM
A) 3 sets
3 sets:
10 sec contralateral hold/side
20m crawl – ball on back
10 SL reaches/leg
20 sec banded glute bridge on rig

Done.
Green band on flute bridge

B) 4.5 Month Prone Position: 20-30 sec hold/side x 3; rest as needed

Done and added neck twists.

C) Power snatch + HPS:
Emom 8 min – 1.5
4 min – 135-145#
4 min – 145-155#
– SPEED BASED!

135 x2
145 x4
155 x2
– felt great
– video of last set at 155
– focused on breathing at top and bottom. Also straight arms

D) Snatch Deadlift: 2,2,2,2; rest 2-3 min – 235,245,255,265 – PERFECT repsm sustained positions

Done. Set up focus
– video of 265

E) Half Kneeling Filly Press @30X0; 8 reps/arm x 3; rest 2 min

30/26 FR, 40/35 FR, 50/35 FR
– definitely get it in the scaps

F) 6 rounds @80-85% sustained pace:
12 AB cals – 68RPM
9 KB DL – 106#/h
6 strict pHPSU -6″

1. 1:39
2. 1:48
3. 1:48
4. 1:51
5. 1:57
6. 1:58
= 11:01 total time
– all strict pHSPU closer to 8” def. first 4 Sets unbroken. Last two both 5.1. No fails. Just lost balance at the the finish. Was able to kick right back up and easily get the last rep each time. Not muscle endurancey and no heavy breathing.

G) Watt bike cool down 15-20 min
Watt bike – GOOD breathing and sustained pace

13824m, 20 min EASY

PM
A) Sommers work 15 min
15 min – Do this 2-3 times per week consistently

Side Level
Prog. #1
Arch Hold: 60sec x4
Hip Circles: 5/side x4

Hollow Back Press
Prog. #2
Push Up: 15 x4 sets
Xiaopen Fwd: 5/arm x4
+
20 min scap/neck work

B) Cyclical Intervals:
AB 1 mmin @64RPM
AB 1 min @66RPM
AB 1 min @68RPM
Row 1 min @1:54 pace
Row 1 min @1:52 pace
Row 1 min @1:50 pace
Slow spin on AD x 3 min
x 5 sets
– SUSTAINED pace!

Completed. Didn’t write any scores down but was able to hit the targets each time. Good breather. All sustained aerobic and no burning. But definitely working.

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Mon 30OCT17

AM
A1) Barbell Thruster: 2,2,2,2,2; rest 30 sec – 75-77.5% – SPEED and great positions

all at 205
– focused on extending my hips with the bar still on my shoulders before pressing.

A2) Chest to Bar Pull-Up: 9.9; rest 3:30-4:00 x 5 sets – PERFECT reps!

These were hit and miss during this particular piece. Arms felt fine and tried to work on breathing through.

When I practiced after my workout they felt WAY smoother and easier. So I must just have to relax a lot more when doing them fresh.

B) Barbell RFESS @3010; 10 reps/leg x 2; rest 2 min tough sets! – INCREASE LOADING FROM PREVIOUS WEEK 🙂 EMBRACE THESE

165, 175
– got stuck in the bottom on R leg during 165 and had to bail.
– same thing happened at 175 on the L leg
so these are definitely tough and take a lot out of me

C) 12 min @sustained effort:
40 unbroken DU
3 medball FR step ups – 80# – 20″/leg
2 TGU – 2pd
1 strict ring MU

5 rounds

D) Cool down walk in sun 20 in

Done around the block

PM
A) MAP 8 controlled:
15 min @75% Aer
AB 15 cals
20 lunges
15m HS walk
rest walk 3 min
15 min @75% Aer
Row 400m
15m SA FW – handles – 100# – L
20m crawl
15m SA FW – handles – 100# – R
– Track rounds – KEEP this slow easy and maintained!

5

4 + 188m row

B) EASY walk cool down in sun 20-30 min

20 min walk

Sat 28OCT17

AM
A) 3 sets:
10 sec SA/SL ring row hold
20m revers crawl with foam roller on back
5 SL cable RDL/side

Done.
35# on cable rdl

B) Power Snatch: 6 FAST Singles – MODERATE loads, PERFECT reps; rest 90 sec – KEEP these perfect, all mechanics based

175 to 225 building by 10’s
– video of 225

C) Power Clean: 6 FAST Singles – MODERATE loads, PERFECT reps; rest 90 sec – KEEP these perfect, all mechanics based

205 to 255 building by 10’s.
Video of 245 which was probably my best one.

D) Barbell RFESS @2010 – 10 reps TOUGH/leg x 2 sets; rest 2-3 min

145, 155
– tough

E) 6 rounds @sustained effort:
15 WB – 20#
15 KBS – 2pd
15 AB cals
– MUST BE SAME times per round!

1. 2:20.9
2. 2:20.4
3. 2:18.4
4. 2:17.0
5. 2:18.0
6. 2:12.1
= 13:47

– everything unbroken
– ALL DAY PACE

F) Row 15 min EASY outdoors @MAP 10 pace!

Done. 2:25 ish average pace.

PM
A) Swim
Swim 15 min EASY
+
Swim 20 min continous and EASY
+
Play 15 min

no swimming today.

B) Run 20 min EASY!

Walked all around Cottonwood and Sedona.

Fri 27OCT17

AM
A) Power Jerk: Emom 10 min – TnG x 6 – SPEED based! – from 55-65%

155 x4 sets
165 x3 sets
175 x3 sets
– focused on breathing at top and in dip. also pushing hips back in dip
– front rack feeling GOOD.

B) Emom 24 min –
min 1 – LLRC x 1 + 15 wtd. DU
min 2 – pHSPU strict x 4-6 reps – 10″
min 3 – RC x 1 – no legs on lower + 20 regular DU
min 4 – pHSPU kipping x 4-6 – 10″

min 2: 6, 3.1, 2.1, 2.1, 2.x, 2.x
– those got tough quick
min 4: 6, 6, 6, 5.1, 6, 5.x

RC’s felt GREAT today
Arms were fine. Traps got tight from pHSPU. Definitely feel like there is more blood flowing to my arms!

C) CP GRIND:
5 rounds:
1 TGU/arm – 2pd
3 wall walks
5 bjsd – 36″
70′ hand over hand sled drag – 135#

did 7 rounds and took out the hoh sled drag due to equipment.

13:12

D) Watt bike 10k outdoors!

14:44
– easy, consistent pace

PM
A) Assault Bike
1 min @62RPM
1 min @64RPM
1 min @66RPM
1 min @68RPM
Slow spin actively x 2:00
x 5 sets

Done. Good burn. Focused on the breathe. Got easier throughout as I warmed up.

B) EASY walk in sun 30 min

Did 15 min walk
+
15 min+ on neck and scap work

Thu 26OCT17

AM
A) Warm up – Upper Back and Bum
3 sets:
10 sec contralateral hold/side
20m crawl – ball on back
10 sec SL BE hold
10 sec SA, SL ring row hold

Done.

B) Snatch: 2,2,2,2; rest as needed – 65% – FAST doubles, FEEL strong and FAST!

all at 195

C) Clean: 2,2,2,2; rest as needed – 65% – FAST doubles, FEEL STRONG and FAST!

all at 235
– front rack feeling SO much better

D) Back Squat @22X1; 2-3 x 4; rest 3-4 min – tough sets, fast build into load

365 x3
375 x2
385 x2- tough
395 x2- tough

E) Intervals:
5 rounds @80%
AB 1 min @64RPM
8 DB thrusters – 45#
rest walk 4 min
5 rounds @80%
Row 1 min @1:50 pace
6 unbroken ring MU
rest walk 4 min
5 rounds @80%
Run 1 min @5k pace
4 PS TnG – 155#
– SAME pace PER ROUND!

1. 1:30
2. 1:29
3. 1:27
4. 1:26
5. 1:26
= 7:21

1. 1:39
2. 1:44
3. 1:47
4. 1:46
5. 1:49
= 8:48
– MU’s felt GREAT.

1. 1:20
2. 1:26
3. 1:20
4. 1:20
5. 1:19
= 6:45

PM
RTW 45-60 min
2 min bike
1 min glute bridge hold
2 min row
1 min step ups – 20″
2 min ski
1 min hollo hold
2 min single unders – 1 min forward, 1 min reverse
x 6-8 sets

changed up a bit…

2 min Row
1 min step ups- 20″
2 min AB
1 min glute bridge hold
2 min Run
1 min Hollow hold
2 min singles (1 min fwd, 1 min rev)
x6 sets
+
neck/scap work