Part 1: Strength
A. Front Squat: Work to a tough 5 reps in 5 working sets
225-235-245-255-265
B. Shoulders Elevated Hip Thrust: 12 reps x4; rest 2 min bt sets
115
Part 2: Pushing & Pushing
2-3 sets:
60 sec AMRAP: Strict Parallette HSPU’s – 4″ Deficit
4&4 – first set I did 2 out the gate and was pretty stoked about that, then I kicked up 2 more times and did not get all the way to the wall. So I wasted a bunch of time trying to get balanced and get on the wall
Rest 30 sec
45 sec AMRAP: Strict Ring Dips
16 & 16 – first set I did 10 &6 and second set I was going to try and get smaller sets and the same total, went 6-5-4-1
Rest 30 sec
30 sec AMRAP: Hand Release Push-Ups
15&14
Rest 30 sec
2 min AMRAP: HS Walk – 15ft Turnarounds
45 & not real sure, but don’t think it was quite 45, I was a little mentally smoked by this point
Rest 6+ Minutes
Part 3: Gymnastics
C1. Shrimp Squat + Pistol Combo w/ Plate for Counterbalance: 5 reps/side x3; rest as needed
Nice combo
C2. Star plank from elbow x 18 sec/side, rest 12 sec bt sides and 90 sec after both x3; rest as needed
Super hard for me today
C3. Tuck front lever hold on Bar: accumulate 30 sec AFAP x3; rest as needed
I sure do miss all the work on these
1/23 – OFF
1/24/2020
I had to flip flop the am and pm because in the am my stomac was really irritated and upset….the last time we had a double with aerobic work on a friday my stomach had the same issue, forget the fact that I had the same food as left overs, I still think it was the subconscious thought of all the cardio work
AM
Bike 100 cal warmup, get faster every 25 cals, ending speed around 350-400 watts, sustainable
On my bike at home and I think I have got close to re-calibrating it to be accurate towards bikes at the gym
Forgot to track my time but my goal for each 25 was – 225-275-325-350+
+
Row 2 min @2:05 pace @20 strokes per minute
Row 2 min @2:05 pace @25 strokes per minute
Row 2 min @2:05 pace @30 strokes per minute
Row 2 min @2:05 pace @35 strokes per minute
I really enjoyed this a bunch. Hardest part was trying to keep the pace close to 2:05, which was not able to do in the 30&35spm…..my strategy to try and coordinate breathing was knowing at the stroke rate I could count total number of strokes and did many of them counting out loud on the pull, didn’t want to do all of them as I don’t want that to be the habit I need to do so but definitely helped coordinate breathing cadence
–
Coordinate your breathing to a 1-1 (inhale on retreat, exhale on
pull… or opposite, whatever is comfortable to you) tempo on the row.
When you change the stroke frequency your breathing rate will
obviously rise, so you will be breathing slightly shallower and
faster. Spend the time mindfully practice coordinating your breath
shallower-deeper according to the cadence you are pulling at
+
Row 1000m @ increasing pace every 200m (1:55-1:50-1:45-1:40-<1:40)
Rest 5 min x 4-5 sets
3:35.7-3:38.1-3:40.3-3:34.4 – since I did this later in the day, I had a hard time holding the 1:40 pace, the first 2 sets I was barely under 1:40 and then the 3rd set pulled back just a little and the 4th set knowing it was best for it to be my last I just found a way.
PM
A1 – Arch/hollow rolls x 3-4/direction, rest 45 sec (https://www.youtube.com/watch?v=okkc07gIzOY)
done
A2 – Active arch/hollow hang x 3-4 iterations with box, pull and push through shoulder girdle while keeping strong tension through body line. rest 2-3 min x 4-5 sets (https://www.instagram.com/p/Bj-ibFuHVXC/)
done
B1 – Strict HSPU x 8-10, rest 30 sec
Held 8 each time, the 4th set was a grind as soon as I hit rep 6
B2 – DBl DB push presses @ 50/hand x 15, rest 2:30 x 4 sets
Felt really good here, but same for the hspu, 4th set I got a little squirrely
+
3 sets
6-8 TNG power cleans @ 165lbs
90 sec row @ 1400+ cal/hr
rest 2 min
Held the row for 97% of the 90sec portions – 6 tng cleans
+
3 sets
6-8 TNG deadlifts @ 255lbs
90 sec bike @ 375-425 watts
rest 2 min
Deads felt super tough, but bike was much easier to hold at these efforts and I stayed around 409 watts for all 3 sets
+
C1 – Supine leg whips x 3/side
C2 – Prone scorpion twists x 3/side
C3 – Mini band hip abductions from glute bridge hold x 15, rest as needed x 3 sets
D – Band pull apart super series
Meant to do all the accessory at home but was still managing stomach discomfort so I just rested
1/25
tttTD (shuttle run/thrusters, sub 150m row if needed for toe each round)
181 – 98 – run times were 20-20-22-22-23-25-25-24 – thrusters were 15-13-12-12-11-10-11-14 – on the 5th run I had a hard time staying low on the run, my back was tight and I wanted to be straight up so this is where I slowed down there. On the sets 5/6/7, I decided I was going to do 1 ub set and get in extra rest of the thruster, but all others I got a solid first set and then would pick them back up and work to the end of the interval.
+
Ski 600m @ 88%
rest 3 min
Ski 400m @ 92%
rest 2 min
Ski 200m @ 95%
rest 6 min x 3
The 600m was hard on all sets but each of the others I felt my effort was relative. 2:20.2 – 1:33.3 – 43.9 —–2:24 – 1:33.1 – 42.8 ——- 2:23.9 – 1:31.5 – 42.5