6/30
AM
EMOM x 20
Min 1 – 30 sec GHD sorenson hold (lightly loaded)
Min 2 – 20 sec straight arm side plank (L)
Min 3 – 30 sec loaded wall sit (KB in goblet hold)
Min 4 – 20 sec straight arm side plank ®
This was exactly what i needed today
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EMOM x 20
Min 1 – 15 KB russian swings @ 32kg
Min 2 – 15 hollow rocks
Min 3 – 15 sec/side 1-arm BB farmer hold (95-115lbs)
Min 4 – 15 arch rocks
95 on farmer hold and arch rocks are so hard when you really really try to do them correctly
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Ido portal squat routine 2.0, in full
done
PM
This morning i took a little longer nap after coaching so i had to make some minor adjustments in this piece but i didn’t take away from it much overall. I had to be a little more efficient with my time in the evening so i went for multi-tasking after the power clean portion. I did the session at home so i was a little limited on the bottoms up KB overhead carry but made it work
Every 30 sec x 30
Squat snatch x 1 with 3 sec pause in bottom (light to moderate loading, positional work)
Stayed 135 across
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Every 15 sec x 25
Power clean x 1 with 2 sec pause in catch with tension in hips and good footwork (light to moderate loading)
165 across
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Every 60 sec x 20
Zombie squat x 3 (slow and controlled)
This was where i made a slight adjustment, and multi-tasked…….I used a kb and did goblet squats, i was doing this as i was grilling the family dinner. I used a 70lb kb and did 3 reps @ 32X2 tempo and think that might have been a little tougher than the zombie squat would’ve been
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Bottoms up KB OH carry x 30ft/side, rest 20 sec bt sides x 6 sets each
35
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Counterbalanced shrimp squat x 5 reps/side, rest 45 sec
Single leg BB hip thrusts x 8/side (pause at top, keep hips level throughout, rest 45 sec
Straight arm star plank x 15 sec/side, rest 45 sec x 4 sets
I know the intended stimulus was to have this as support work at the end, but to maximize my time i blended this into my warm up to make sure i got it in.
7/1 (active recovery)
1min Ski
1min Run
1min Bike
1min Row x3 @ easy effort with full inhale/exhale on each breath – focusing on deep diaphragmatic breaths
done
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28min Clock:
60sec AB / Row / Ski @ easy recovery pace
60sec Gait Flow
(https://www.youtube.com/watch?v=6QpdeWCpn7s)
60sec AB / Row / Ski @ easy recovery pace
60sec Animal Crawling
(https://www.youtube.com/watch?index=8&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz&v=6pB3o_ghK4g)
I probably spent closer to 90sec on the gait flow, one it was feeling so good and i was a little more sore than i thought i was getting into some of the positions.
7/2
Due to a thursday surprise i had to shift my swim to the afternoon. I would’ve gotten a very very short night of sleep otherwise. So i had to do bb work in the am and swim in the pm
AM
Dryland Prep
*set a 15min timer to get your body prepped and ready to swim
*dryland follow-along: https://youtu.be/qiN2E7-zXuA
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Water Warm-up
250m Swim @ cruise
*cold, no water-warm-up
*take note of your time here
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Bodyline –> Swim Progression
2 Rounds:
25 Streamline Kick on back
Rest 10sec
25 Free Swim w/ “Overkick” (over-emphasize your kick here, slowing your stroke cadence)
Rest 10sec
50 Fist Swim (focus on grabbing water with your forearms)
Rest to recovery b/t rounds
Done and spent some more time with some side stroke work per Kyle’s recommendation.
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Stroke Efficiency
3 Rounds of “GOLF”
3 Sets; rest to recovery b/t sets
4 x 50 / 90sec Clock
*GOLF = stroke count + time (i.e. 30 strokes + 35sec = 65)
87-92-90
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Kick Development
2 Sets:
Every 60 sec x 6
25 Kick w/ board
Rest 2-3min b/t sets
Done but not enough time to get all 6 in.
PM
Burgener snatch warmup
5 reps full w/empty bb and modified Burgerner @ 75
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Complex practice
AMRAP unbroken complexes of (1 squat snatch + 1 hang squat snatch) @ 135lbs
rest 4 min x 2
7&6
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AMRAP unbroken complexes of (3 deadlifts + 2 hang squat cleans + 1 thruster) @ 155lbs
rest 4 min x 2
3&3 – on the first one i had some issues in the rack position that affected me mentally and wasn’t as smooth as i wanted to be, the 2nd one just didn’t fight for it as much as i should’ve
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3 rounds for time
1 round of DT
15 cal bike
1 round of chest to bar cindy
15 cal row
12:14 – went with the standard DT strategy, and at one point I thought about taking a break on the hang power clean before the jerk, but i just stayed in the fight and that actually felt pretty good. Felt transitions were good, the only time i felt like i slowed down was on the 3rd bike, outside of that, row stayed in the 1400’s most of the time, really tried to get to pace within 3-4 seconds. Also air squat, tried to turn rower on during that time so that could’ve been a little more efficient.