12/20 (cyclical intensity)
2 sets for times
50 cal row
50 cal ski
50 cal echo
*start second set at the 15 min mark on running clock
7:28 – 8:17 – i still do not feel great. So much congestion (sinus infection) so I just felt limited by being able to breath and still keep my effort as I hight as I wanted
+
5 min easy bike erg
Went for an outdoor sunshine filled walk (mostly because i know the snow and cold are coming and wanted to emphasize some vitamin D)
+
5 min down regulation breathing
done
12/21
A1 – BB strict press @ 30X2 tempo x 4 strong reps, rest 30 sec
125
A2 – Strict HSPU x 10 for time, rest 2:30 x 4 sets
:49-1:03-1:31-1:41 – more of these!!!!!! I do fill this will help my mental confidence on strict hspu. I know there will be some adaptation but this will help a ton. Also curious, I have been using for this and many workouts for ease of set up and yoga mat, and wondering how much energy is lost through the absorption of the mat through my pressing vs a plate and abmat set up? just some curious thoughts
B1 – Elbow on knee DB external rotations @ 30X1 tempo x 8/side, rest 1 min
20 was strong – started at 25 but was a struggle to maintain tempo for the last 2 reps on my left arm
B2 – Strict ring dips @ 20X1 tempo x 8-10, rest 1 min x 4 sets
8 did not feel like I would have 10 reps in me each set
C1 – 1-arm DB bent over row @ 30X1 tempo x 8/side, rest 1 min
65×1, 70×3
C2 – 1-arm DB scott press x 8-10/side, rest 1 min x 4 sets ( https://www.instagram.com/p/BsV2dl9B_9X/?igshid=YmMyMTA2M2Y%3D )
Video did not have sotts press on it so I stuck with standard sotts press – 25 pounds
D – 60 reps of banded tricep overhead extensions from prone on ground (big sets, make it burn.
Definitely made it burn
https://www.youtube.com/shorts/h0fRt9-QrLA )
12/22 – OFF
12/23
EMOM x 16
Min 1-2: Bike erg 1k
Min 3 – AMRAP 45 sec burpees to 12in touch
Min 4 – rest
Had to go Ass/bike – burpee were 15-14-13-14
+ (rest 4 min)
EMOM x 16
Min 1-2: Row 500m
Min 3 – AMRAP 45 sec dbl DB devil press @ 50/hand
Min 4 – rest
Row was super freaking hard today and at this point. Did not have much time to recover – dp = 9-8-7-8
+ (rest 4 min)
Every 2 min x 8 alternating sets (4 each)
Odd sets – 4 rope climbs
Even sets – 30 heavy rope DU’s + 20 single DB hold alternating step ups
Did 6 rope climb/round at 12feet with no jump – this is 2 pulls and I felt that I might average 3 pulls when I’m tired on a 15ft so converting to 6 would be an equal number of pulls at the least – i cant wait to get back to an actual 15ft rope. And man I’m slow on step ups but stayed smooth and steady and never panicked when i saw the clock ticking away, finished each of those around 1:20’s
12/24
Partner Christmas tttTD
OR
Self directed CF fun
So cold and still not 100% so i decided to stay inside today, hit some movement/flow work and breath work