5/27
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 5
7:03-7:05-7:05-7:07-7:07 – so so much easier on the echo!!!!!! Give me the echo on this all day.
5/28
A – Power snatch – 1 rep every 30 sec x 5, rest 2 min x 4 (20 total, less dense, lets build in load here a bit from last week)
165×2-170×2-175×1
+
2 rounds for time
50 wallballs
20 1-arm alternating snatches @ 60lbs
6:44 – broke up the wall ball strategically and stayed smooth and unbroken on snatch. Just feel a break on the db is more costly as it’s normally going to be harder to pick up right away than the wall ball
(rest as needed)
2 rounds for time
50 HR pushups
20 strict pullups (must control negative each rep)
10 even – man push ups suck
5/29 – OFF
5/30
Continuous wall walks x 3 reps (feet dont touch floor between reps. bring them down to about 12-16in above ground, then go right into next rep from there)
new set every 75 sec x 8
I was very intimidated about this workout going into it but it wasn’t as bad as I thought it was going to be. Especially as soon as i got my rhythm of how many steps to take but i always forget to look at the wall when going back
+
4 rounds @ steady effort
1-arm BB push press x 5-6/side ( https://youtu.be/OAk-SZOzVaE )
1-arm BB partial ROM TGU x 2/side (up to elbow/knee, then back to ground)
1-arm BB suitcase deadlift x 5-6/side
This was tough but a super fun/unique perspective on movement. Was hardest based on having to brace super hard on most of the movements but it was so fun to get out of the normal movement scheme and do these movements. I loved it
+
Core support
Sliding pike ups with feet on sliders or rower seat, controlled eccentric x 8 reps x 3 sets, rest as needed ( https://www.youtube.com/watch?v=CG-qljrMNS4 )
done
+
Single leg eccentric hamstring curls on sliders x 6/side x 3 sets ( https://www.youtube.com/watch?v=dE5d39sErBU )
done
+
1-arm side plank with hand on low ring x 15-18 sec/side x 4 sets
Have to make up later
+
Reverse table top plank hold 30 sec on, 60 sec rest x 4 sets
Did much later in the day
5/31
Echo bike 3 min nasal breathing only
Echo bike 2 min inhale through nose, exhale through mouth
Echo bike 1 min regular breathing
done
+
4 sets, starting around 65-70% effort, getting faster with each set
400m run
20 cal row
20 cal ski
20 cal echo
rest walk 4-5 min bt sets
7:00-6:10-5:35-5:13 – first set might have been too conseervative but i also did not do much of a warm up to prepare for it other than the gas exchange focused warm up.
6/1
EMOM x 8
3 bench presses @ 55-65% effort (light and fast, add skinny band resistance if you can
125 w/skinny bands that didn’t feel like they did much at all
+
EMOM x 8
3 front squats @ 55-65% effort (same, light and fast, add skinny bands if able)
165 – same as above
+
B-stance BB hip thrusts x 5/side immediately into 10 bilateral hip thrusts, rest 2-3 min x 4 sets (keep them light to moderate)
95 – so originally I thought, hey i’ll do the first set at 95 and then I’ll add some load from there, but holy moly that was a deep uncomfortable burn going to the bilateral.
+
Frog pumps x 40, rest 2 min x 3 sets
Done
This week has been absolutely crazy with the holiday throwing off the rhythm of my schedule and energy so this week was the perfect opportunity to go hard when i needed to but not for a long long time or committment and really focus on quality of movement. Much needed more due to outside stressors of a little “deload” time of change in the week
6/2 – OFF
6/3
2 Full Rounds:
30 Sec Assault @ 85+%
30 Sec Easy Spin
x3
into:
30 Sec Row @ 85%
30 Sec Easy Spin
x3
+
2 sets
3 rounds for time of (1000m AB + 500m row)
(target finish of 11:30 or under)
rest to 18 min mark for start of next set
10:38-10:31 (row times 1-6 1:51.9-1:51.9-1:53.7-1:51.4-1:51.5-1:49.7) – even though row splits don’t show it a ton, I really tried to pull back on the bike in the 2nd set so i could push the row a little harder. The bike feels smooth but it’s the rower that feel like a little more work so wanted to push that a little more and that was the big difference in the 2 sets, i didn’t feel like I was working any harder
+
5 min down regulation breathing
done