5/20
2 Full Rounds:
30 Sec Assault @ 85+%
30 Sec Easy Spin
x3
into:
30 Sec Row @ 85%
30 Sec Easy Spin
x3
+
2 rounds for time of the 1k/500m (target finish of 7:20 or under)
rest walk 4 min x 4
Once again on Ass/bike – 7:09-7:14-7:20-7:31 – next week i’m going to try and dampe that first effort a little so i can hit all sets under the 7:20 target. But next week i will be back on the echo
5/21 (quick CF workout)
A – Power snatch – 1 rep every 20 sec x 5, rest 2 min x 3 (15 total)
All sets at 165
+
For time
10-20-30-20-10
Wallballs
DB snatches
Row cals
13:25 – this was a tough workout because there were no limiters so it was how bad i wanted to push. I personally wanted to go unbroken on the wall ball and db, if I would’ve broken might could’ve gotten the rower output up a bit higher but personally wanted to push those movements a bit more
5/22 – OFF
5/23
A1 – Strict C2B pullups x 2-3, rest 30 sec
A2 – Strict pullups x 6-8, rest 30 sec
A3 – Banded front lever pulls with controlled negative x 2-3, rest 90-120 sec x 4 sets ( https://www.youtube.com/watch?v=Cz6nXb_O2gg )
Flet so much better this week
B1 – Dbl DB reverse flys x 8-10, rest 30 sec
B2 – 1-arm alternating lateral archer ring rows x 8-10 (4-5/side), rest 30 sec
B3 – Tucked front lever hold x 15-20 sec on rings, rest 90-120 sec x 4 sets
15’s on fly and lever holds were still more around 16-17 seconds
C1 – 3 unbroken TGU/side @ 24kg, rest 15 sec bt arms
C2 – 6-8 empty BB turkish situps with straight legs, pause at top of each, rest 30 sec
C3 – Piked HS walk around the world with toes on high box x 180 degrees/direction, rest 90-120 sec x 4 sets ( https://www.youtube.com/watch?v=nFaCGZNEbYw )
TGU felt much smoother today and less of a grind, unlike last week
D – Side lying GHD sorenson hold with plate pressouts x 6-8/side, rest 45 sec bt sides x 5 sets/side ( https://www.youtube.com/watch?v=308R7JHsneE )
Going to have to make up
5/24
Echo bike 3 min nasal breathing only
Echo bike 2 min inhale through nose, exhale through mouth
Echo bike 1 min regular breathing
done
+
Echo bike 90 sec progressive intensity, faster every 30 sec
rest walk 2-3 min x 2 sets
done
+
Echo bike 5 min for cals @ 92%
rest 1 min
92 – about 1 minute in the seat wasn’t tight enough so it slipped backwards I had contemplated stopping and restarting since I was barely into it but thought just found a way to mentally adjust and power through. I do think the seat snafu effected my end number because I did feel my effort was much stronger
Echo bike 12 sec HARD effort, 48 sec slow spin x 5
rest 1 min
Echo bike 5 min for cals @ 92%
99 – damnit. I didn’t look at the monitor much and when I did with 1 minute or so left I want triple digits. Didn’t overly fight for it with not kicking too early but definitely pushed a bit harder and kicked the last 20-25 – felt robbed for that last cal.
*try to beat last week’s 5 min score on both pieces
5/25
A1 – Bench press – 6,4,4,2,2. rest 90-120 sec (build in loading from last week)
200-209-217-225-227
A2 – Paused front squats – 4,2,2,1,1. rest 90-120 sec. 3 sec pause at depth each rep.
225-245-265-277-287
B – Snatch grip floating deadlifts with straps from small deficit – 6 sets of 4, rest 3 min. keep chest above hips, strong lat/hamstring activation
180×2, 185×4
C – Snatch grip single leg RDL x 6/side @ 31X1 tempo, rest 45 sec bt sides x 4 sets/side (use BB for this, work to maintain balance as you load the hammie)
60 across
+
For time
3 rounds
5 power cleans @ 185lbs
10 bar facing burpees
into
3 rounds
50ft HSW
75 DU’s
13:51 – knew the hs walk would be a limiter so didn’t get super uncomfortable on the first couplet, tried to keep the burpee around 3sec/rep and pc about 1 every 5-6 sec