Day 1
A – EMOM x 6 – 5 jumping back squats for height with empty bar or very light load
75
B – 1-arm KB swing into bottoms up overhead hold x 2 sec/rep x 6 reps/side, rest 15 sec bt arms and 90 sec after both x 3 sets
35-44-35 – 35 was good but just couldn’t hold all 6/side on the left @ 44
C1 – Banded straight arm PVC lat pulldowns from hinge position x 12-15, rest 45 sec
C2 – Prone scapular swimmers from floor x 30 sec continuous motion, rest 45 sec x 3 sets
+
12 min AMRAP @ 60-70% effort
Bear crawl 30ft
Horse walk 30ft
KB crossbody carry 30ft
Lizard crawl 30ft
Ostrich walk 30ft
KB crossbody carry 30ft (opposite variation to above)
This was the perfect day i needed. The lizard crawl hurt so i was a little limited and if i wasn’t super careful and cautious getting the kb’s into position hurt a little.
Day 2
20 minute nasal breathing only
20 cal row
20 cal echo bike
+
On a 40 minute running clock
250m row @ 10-15s/500m faster than 30 min pace
4 minute echo bike easy
1:37.6-1:36.2-1:35.8-1:36.6-1:36.8-1:37.2-1:36.4-1:35.4
+
6 x 15s row SPRINT, 45s rest
Machine couldn’t be pre-programmed to 15sec do had to just use just row and was able to hit around 1:32-1:33 each set
+
6x through pick drill
Was pretty smoked going into this so wasn’t as powerful
Day 3
A. Power Clean (floor) – 8-10 reps – rest as needed for speed/power/tech focus – Start at 85% & build to something heavier than last week if tech is good
255!!!!!!!!! This is a PR in my 40’s……I think we can look back through our time together I have never hit anything over 245. And I have only hit 265 once and that was at the age of 36. So even with all the issues with the ab/hip this is very positive
+
EMOM x 8:
Odd – 3 Hang Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squats @ 135lbs
Even – 3 Power Clean + 3 x Hang Squat Clean + 3 STOH @ 135/95#
Did 4 minutes and had to take one off, it just wasn’t a good day. For these movement. After taking one off i did 4 more minutes
+
C. Deadlift: 5 TnG Reps + 5 Quick Singles x 3 sets; rest as needed (first set @ 275lbs, build by feel to “”tough”” complex for the day)
275-295-315 – this actually felt good.
+
3 Rounds
8 DB Power Clean @ 50lbs
25′ FRWL
7 Ring Muscle Ups
25′ FRWL
rest 3min, into:
For Time:
40 Alt DB Snatch @ 50lbs
50′ 1-arm OHWL
40 CTB Pull-ups
Warmed this up and got ready to hit some muscle ups and it was just too painful hitting the muscle ups going into extension.
Day 4
Swim 3-7
Dryland Swim Flow
(same as previous weeks)
+
300m Swim @ cruise
*cold, no water-warm-up
+
Target Pace training
3 x 100y Swim / every 2:30 @ target of 1:40-1:45 pace
6 x 25 / 3 breath rest
•Odd – streamline kick (roll to back to breathe)
•Even – Finger-tip drag (focus on RELAXED recovery)
+
4 x 75y Swim / every 2:00 @ target of 1:12-1:17 pace
6 x 25 / 3 breath rest
•Odd – streamline kick (roll to back to breathe)
•Even – Finger-tip drag (focus on RELAXED recovery)
+
6 x 50y Swim / every 1:30 @ target of 45-50 pace
6 x 25 / 3 breath rest
•Odd – streamline kick (roll to back to breathe)
•Even – Finger-tip drag (focus on RELAXED recovery)
+
12 x 25y Swim / every 60sec @ target of 22-27 pace
6 x 25 / 3 breath rest
•Odd – streamline kick (roll to back to breathe)
•Even – Finger-tip drag (focus on RELAXED recovery)
Great to get back into the pool today. There was a light amount of pain and after i got out it kind of felt like what i think rehab would’ve felt like
Day 5
Fun with Group/Michelle, tttTD or class or anything else you want
Took the day off
Day 1
Mcgill big 3
McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)
Rotating Elbow Plank – 5 sets x 10sec middle / 10sec left / 10sec right / 10sec middle; Rest 20-30sec between sets
Bird-dog – 5 x 10sec hold left / 5sec Rest / 10sec hold right / 5sec Rest
Curl up hurts…..it’s a 8 or 9 when left leg is extended and unable to hold 10sec, it’s a 6/7 out of 10 with right leg extended. Side plank feels ok but front plank is painful
+
A – Bottoms up front squat from rack/pins/blocks x 1.1.1.1, rest 10 sec/3 min x 3 sets
185-205-225- don’t love my set up so was a little hesitant to be too aggressive with loading but still was good
B – Strict press cluster x 1.1.1, rest 12 sec/2 min x 3 sets
145-150-155 – almost did not get the 155 on the 3rd rep
C – Wtd pullup cluster x 1.1.1, rest 15 sec/2 min x 3 sets
60-70-80
D1 – Strict press x 5 @ for speed @ 55-65% of 1RM, fire fast off shoulders without using legs/hips, rest 1 min
105
D2 – Strict ring pullups for height x 3-4 with 3 sec hold at extension in bottom of each rep, rest 1 min x 3 sets
4-3-3
Day 2
60 minute active recovery session
50 cal echo
50 cal row
400m walk
Don’t remember how many times through but it was cold as shit so walk was about 300m just due to walk around gym and ready to get back inside. I think it was about 7 times through
Day 3
A. Hang Power Clean: Find a 1RM
250 – i hit 245 and felt pretty powerful but didn’t feel great but I wanted to see if i could hit another one. I wasn’t as powerful with 250 but it felt quite a bit easier. However, at that point I thought it was a good place to call it
B. Clean Pulls: 3 reps x 3 sets; rest 2 min – 85-90% 1RM
235
+
EMOM Until you complete 30 reps:
20 sec AMRAP DL – 275lbs
11-10-9 – the only reason i couldn’t hit 11 again on the 2nd one is I just felt the speed slowing down around rep 6
+
CrossFit:
For Time:
50′ FRWL @ 50lbs
40 CTB
4 Rope Climbs
rest 3min
50′ FRWL @ 50lbs
30 CTB
3 Rope Climbs
rest 3min
50′ FRWL @ 50lbs
20 CTB
2 Rope Climbs
rest 3min
50′ FRWL @ 50lbs
10 CTB
1 Rope Climb
Did single arm db ohs @ 50 instead of the walking lunge. And skipped the rope climb. Didn’t push at super high effort on these but tried to prioritize quality and move with a purpose. 3:05 (c2b 12-12-10-6) – 2:57 (12-10-4-4) – 2:07 (felt i kind of hit a wall with c2b in this round, 10-6-4) – 52