Tue 31JUL18

AM
5 rounds – GRIND effort:
4 medball over yoke – 150#
25m medball FR walk – 150#
8 kipping HSPU -6″
25m over shoulder medball walk – 150#

Fasted out of bed.

14:23
– used a 150# sandbag
– HSPU all ub and easy

Got a good warm up and cool down in with mobility work.

Noon
A) NFT:
30 sec SA hang on pull up bar/arm
30 sec L sit on rings
x 3 rounds
+
1 min row
1 min bike
1 min ski
x 3 sets
– increasing get warm

Complete

SA hangs: right arm all unbroken and felt strong. Left arm not nearly as strong- basically unbroken but had to regrip by using other hand for assistance.
L-sits: 10 sec increments. Woof

Good sweet going after cyclical warmnup.

B) @sustained pace:
7 strict L pullup on rings
7 burpees
14 GH sit ups
x 5 rounds

rest walk 6 min and move to C

10:02

– holy core…
pull ups: 5/2, 4/3, 3/2/2 x3 and tough

C) @sustained pace:
2 RC – 15′
5 S2OH – 195# – adding 10# per set
15m OH walk with load on last rep
x 5 rounds

6:48

This felt great. All S2OH and walks unbroken and felt strong and engaged. Feel like I can do RC’s all day. Ensured I was mixing up lead hand on them too but still using right side way more- I can feel my left kat is way more lit up. This could have gotten nasty if I used more than one barbell. Switching out the weights paced me perfectly.

D) Walk EASY cool down 15-20 min

Going to make my shake and walk an 800m outside

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Mon 30JUL18

AM
@increasing pace per set x 5:
VC 350′
25m HS walk
Ski 350m
10 bjsd – 30″
Row 350m
rest walk 2 min

Fasted out of bed
1. 7:50
2. 7:20
3. 7:00
4. 6:45
5. 6:25

Noon
A) 3 rounds:
2 skin the cat – 5 sec pause at bottom
30 sec hollow rocks into roll over with no arms superman hold 30 sec
30 sec planche lean on bands

Done

B) NFT:
7 DB RDL – 60#/h
7 stricat HSPU to def wall facing -2″
x 5 rounds
– Warm up pace get open and mobile!

Complete.
HSPU’s all unbroken

C) PC + FS: 2.5 – every 90 sec x 5 sets – SPEED based from 205# – STAY fast throughout! This is all about speed work

205, 210, 215, 220, 225

D) Overhead Squat @21X1 – buidling to ONE tough set of 4
– then take 85% and compelte 3 more sets of 4; rest as needed

215 then 185
– shoulders were super shacky and were really working today

E) @80-85% – sustained effort:
6 unbroken MU
Run 200m on Tru Form
35 unrboken DU
x 6 rounds
– MUST be unbroken reps

14:10
All unbroken. MU’s felt good and played around with different techniques throughout. Runs all sub :54.

F) Walk 10 min EASY cool down!

Done