AM
10 min bike, low intensity
+
10 min self directed flow/locomotion (hip flow, ido squat, lunge matrix, GHD variations)
+
10 min ski, low intensity
+
10 min self directed flow/locomotion
(try to include some hanging/crawling variation in the flow work to help decompress the back)
PM
5-10 min easy bike
+
3 times through not for time
3/direction/arm teacup rotations
3-4 inverted trap 3 presses
5-6 lat flys with foot assist
+
3 times through not for time
6/side 1-arm russian swings @ 53lbs
6 hip extensions on GHD
3 wall walks with 5 sec hold at top of each
50ft sandbag bear hug carry + 3 squats
+
3 sets
6 deadlifts (break 6/6 each round, use 135-185-225)
6-12 wallballs
6-12 row cals at game pace, focus on breathing here with rhythm of stroke
6 HSPU (broken 2 sets of 3, time your rest)
active rest on bike or walking for 2-3 min bt sets
+
1 time through for time
24 deadlifts (broken as 10/7/7)
30 wallballs (broken as 20/10)
36 row cals
24 HSPU (broken as 8 sets of 3, time your rest)
+ (rest to recovery)
4 sets of 27 row cals @ 90% effort, rest walk 90 sec bt sets
1:10/1:10/1:09/1:14
This was the perfect scenario tonight, one I did not feel strong at all, so I’m glad we did not go for it, I would’ve gotten sore just to learn what to do and what not to do.
One thing I want to do different in warm up when it’s go time is something to hit the CNS a little more, some moderate power cleans OTM or something along those lines in warm up, didn’t like that set up this evening from 135/185/225. Everything else prior to that was pretty solid, so slight adjustment for that.
A couple of memories came back to me from doing this, on last years repeat, and tonight’s 10/7/7 Deadlift made me dizzy as shit.
Another piece of info, even though I had everything in my notes, to take 3-4 breaths between sets, as soon as my clock started I completely forgot. Caught up in the moment, so that mistake will not be made again.
I was way off in my wall balls tonight, not completely sure why, but I will tell you that it is one of the few movements that hurt my elbow, both on that catch and the throw, I was constantly playing with grip to try and minimize the discomfort. I’m sure this threw off my rhythm, but i will take my 30lber for warm up as well, (if you don’t get your timing right with that it hits you in the face).
Rowing, my measurables were around 1290 – 1320, in tonight’s piece my firsts pull on the handle was at 2:38 and last pull was at 4:21 (1:43 for 36 cals) , that was work but very sustainable, could have easily done that for 19 more cals, so on game day will shoot for the same if not a little faster.
Handstand push ups 8 sets of 3, I know notes called for time your rest, and I kind of did that, but here is where the value came in, of timing “sort of”
All times of handstand push up start times were when my hands hit the ground to kick up
Set 1 – 4:38 – 4:44 – rest 8
Set 2 – 4:52 – 4:58 – rest 9
Set 3 – 5:07 – 5:13 – rest 10
Set 4 – 5:23 – 5:29 – rest 12
Set 5 – 5:41 – 5:48 – rest 12
Set 6 – 6:00 – 6:07 – rest 18
Set 7 – 6:25 – 6:30 – rest 18
Set 8 – 6:48 – 6:55
Set 5, rep 13-15 was when these went from easy to work,set 5 or 6 was also the set I noticed that I controlled the first negative instead of being quick in and out of the kip.
I guess a good plan would be to start with 4 sets of 3, and then go to 2’s, with calculated rest of around 6-7 seconds, to keep myself fresh, and then when I know I’m close, whatever is in the tank, if it its 3’s, staying with 2’s, or singles whatever will keep me moving the fastest based on time left and knowing my skill set around 15-20 hspu in, also knowing I was consistent with 2 sec/rep.