1/24 (partial sim with subs)
Session 1
Event 1 intervals
60 yard Sandbag carry @ 150lbs
60 yard dbl KB farmer carry @ 32kg/hand
1600m bike erg @ strong effort, damper 5-6
4:32
Rest 5 min
60 yard Sandbag carry @ 100lbs (lighter)
60 yard dbl KB farmer carry @ 24kg/hand (lighter)
1600m bike erg @ strong effort, damper 5-6
4:32….yes the exact same time but I approaced the bike a little differently this time. on the first one I came out hot and tried to hold an aggressive pace and then just couldn’t keep it. on this second one I tried to start out at the average pace of the first set and try and determine the best time to kick to finish.
Rest 5 min
Bike 2400m @ strong effor
4:30 – 1:52.6 – for the record I will never bike on a damper of 6 unless you make me. That was terrible and about what I think I hard hard run will feel like.
Session 2
Event 2 intervals
Every 8 min x 3
Echo/ass bike 10 cals
6 snatches @ 135lbs
3 rope climbs
Echo/ass bike 5 cals
2 snatches
1 rope climb
*target here is transitional urgency, especially going from BB to rope and in between rope climb reps.
2:40—2:52—3:13 – not a good rope climb day. Not sure if it was the bike even though it was short on the front end, but I really tried to push the pace but I missed at least one foot clamp on each round. Also cycled the barbell maybe a little faster than I might do in the full event, I was pretty much drop and go drop and go and I know the separation value in this workout is the rope climb so whatever will allow me to knock out the rope climbs the fastest is what we need to do.
1/25 (partial sim with subs)
Session 1
3 sets for times:
20 Cal Ski
60 sec reverse sled drag or high damper bike erg
40’ HS Walk
20 TTB
10 Cal Ski @ hard/finishing effort
Rest 6 min bt sets to repeat same intensity
4:20 —- 4:32 – only did 2 sets because I wanted to try and squeeze in the other workout. I actually pushed a sled today. 40ft on first set 80 on second. Pushed it with more of a flat foot so I didn’t stress out the pain area in the foot. With TTB in the middle of this workout, I need to come up with a good plan of attack for that piece.
Session 2
Event 5 full run through
For Time
8-6-4 Bar Muscle Ups
5-4-3 Devil Press (50lbs)
Into
40’ Double DB Front Rack Lunge
4:13 – rested too much transitioning from devils press to bmu, but bmu to DP was always get into it right away….on game day I can push the pace a little more, not be so attached to an unbroken set on the set of 6, thats where the greatest amount of rest came in and 6 is not a gimmie…. transition a little quicker and just focus on a huge kip, smooth and steady on DP…..was really trying to think of the best seperation value. Not really enough DP to create seleration there so was leaning towards the bmu having the greatest impact. Lunges were easy.
*if needed
*replace DP with dbl reps of DB ground to overhead
*replace lunge with front rack squats
+
For Time
15 Dball Over Yoke (100/70) (50″/46″)
100 Double Unders
5 Squat Clean @ 225
4:59 – had an atlas stone @ 115 but had to go to top of jerk blocks and back down so couldn’t completely simulate going over a yoke – took about 2 minutes for stone work, 8 in the first minute 7 in the seconds. Dubz unbroken and squat clean felt heavy mire so because of heart rate but after the first 2 reps I picked up my cadence and tried to be much quicker for the last two. A lot of time to be made up here and did this almost 20 minutes after the bmu/DP so didn’t get a ton of system prep for it.