Thu 31MAY18

AM
A) Bike/Ski/Row/Run
10 min bike
10 min ski
10 min row
10 min run
+
Mobility and DROM 10-15 min

Completed at easy pace at OPEX. Run on TrueForm. Upper body and t-spine mobility work.

PM
A) Power Clean: TnG x 10; rest 3 min – 115/135/155# – SPEED

Done

B) Front Squat @21X1; 5 reps x 4; rest 3-4 min – 72-75%

275 x2
285 x2

C) DB standing strict press SA: 5 RM/arm – Goals is 1/2 BWT for 5

80#/arm
(Got 90# for 3)

D) Rounds – sustained pace:
3 rounds:
10 wall facing strict HSPU
30 sc L sit on stall bars
rest walk 5 min
3 rounds:
20 TTB
20 ring push ups

5:45- super steady to ensure both movements where unbroken

9:20- super steady pace again but tough
T2B: all 10/10
rPU: 10/5/5, 5’s, 5’s

E) GHD Back Ext.: 25 fast reps; rest 2 min x 3 sets

DOne

F) EASY bike outside 15 min

Doing now on AB

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Tue 29MAY18

AM
Swim/Bike/Run
Swim 20 min
Bike 30 min
Run 20 min

Ran 1st
3.07 miles
26:40 time
8:41 pace

Indoor bike
24 min

Swim
20 min EMOM
30m swim

PM
A) Warm up –
3x
Bar gymnastics
Monster walks
High knees
Butt kicks
Box jumps
+
Change of direction drill

B) Hang Power Snatch: Continuous – 5 reps x 5; rest 90 sec – SPEED only get below the knee each rep

95, 115, 125, 135, 145

C) Trap Bar Deadlift @31X0; 5 reps x 5; rest 3 min – KEEP this moderate and PERFECT from the ground sir!

215, 235, 255, 275, 285

D) @sustained pace:
5-4-3-2-1
CGBP – 75% of RM unbroken
b/t each set complete 1 RC – 20′ – no legs on lower

5:53

235# bench

E) 4 sets @sustained pace:
20 ski cals
25 sit ups – hands behind neck
20 russian KBS – 88#
rest walk 90 sec

1. 2:57
2. 2:45
3. 2:40
4. 2:37

F) 3 sets:
1 min HS taps against wall
rest 1 min
10 bent over cable flys/arm – Turn the trap off!
rest walk 2 min

Complete
15# on cable flys

G) EASY bike cool down!

DIdn’t do- had to run to take my car in. Plan on doing something easy tongiht

Tue 15MAY18

In Colorado Springs…
A. Power clean + S2OH – 1.3 – Emom 6 min – SPEED only, STAY fast and strong
+
FT:
20 WB – 30#
Sprint 100m
1 RC – 20′
15 WB – 30#
Sprint 100m
1 RC – 20′
10 WB – 30#
Sprint 100m
+
Run 1 min
Row 1 min
DU x 30 sec
x 4 rounds
+
COOL down at hotel or place you are staing, shake, move mobility, etc. 15-20 min

165, 175, 185, 195, 205, 215
+
3:59
– subbed 10 cal AB for the run
+
Complete