Day 1
A – Front Squat @ 40X1 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set)
215 – 225×3 – felt mcuh stronger so i’m sure this is just tapping back into the nervous system being prepared for more squatting. I would say on 1 rep of each set (I was facing a running clock so was pretty damn true to tempo), that I think the clock had a glitch and stopped for a tenth of a second, as 1 rep on each probably was more of a 3 sec negative than a 4
B – Strict press @ 41X3 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 10lb window from last week’s last set)
105×2 – 100×2 – i had to back off for the last 2 sets, was just afraid that I wasn’t going to be able to control the negative plus my triceps were still pretty smoked from the burpee thruster workout
C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min (add 10-15lbs this week)
135
C2 – Top to top DB alternating Z-press from straight leg seated x 16 reps (8/side), rest 1 min x 3 sets
40’s
D1 – Plate pinch carry 25 sec into towel hang from pullup bar ALAP, rest 1 min
30-20-18
D2 – Dbl KB front rack carry 25 sec into Dbl KB front rack reverse alternating lunges x 12 (6/side), rest 1 min x 3 sets
Check
Day 2
Bike 3 min nasal breathing only
Bike 2 min inhale through nose, exhale through mouth
Bike 1 min regular breathing
done
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A. Rowing technique drill work
5x through Pick drill w/ 5 strokes in each position
This was great to revisit
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On a 35 minute running clock
500m row @ 2:05/500m
20 cal echo bike @ easy effort (goal is to be nasal breathing by the end of the bike for each round)
7 sets – class had to use the rowers, so got bumped off on the very last set so i went to the ski erg
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20s row @ 1k effort (lets call it 1:40-1:42/500m)
rest :40
x 6
Had to wait until class was finished so i had to warm up again and used the pick drill……also went with a rowing start on the last 3 sets and that felt so much better, just working harder for a full 20sec as opposed to the first 3 pulls, and 5-6 seconds to get up to speed. But it was enough of a hard effort that i really didn’t want to do 3 more with the rowing start
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5 min echo bike @ flush pace
done
Day 3
Power clean – 1.1.1 x 4, rest 8-10 sec bt reps, 2 min bt sets
225-230-225-235 – the third rep on the 2 sets that were above 225 didn’t feel as crisp, i’m sure this is more lack of moving a heavier weight so was just wanting to be smart and not be too aggressive and focus on good hinging mechanics and staying over the bar.
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Dbl KB front rack hold 60 sec, do 1 reverse lunge every 6 sec, rest 2 min x 3 sets (24kg/hand)
First set no problem, the 2nd and 3rd, the last 15 seconds went so slow, but this was good
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20 cal row @ 1200 cal/hr, into
3 rounds
3 ring MU
6 OHS @ 115lbs
9 toes to bar
27 DU’s
into
20 cal row @ 1200 cal/hr
rest walk 5 min x 2 sets
6:14 & 6:17 – no ring muscles ups – did burpee box jump overs – the 6:17 on the 2nd set took quite a bit higher effort to get it that close. But also moved at a much faster pace on my overhead squat. It did take the 2nd row more than 3 strokes to get to pace and i felt my limiter there was more due to the ttb volume and trying to get my abs to relax enough to have an effecive layback