Still owe last weeks sessions
Day 1
A – Paused front squats @ 25X2 tempo x 4, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)
185-205-215-225 – really wanted the 225 here and wasn’t sure if I was going to be able to stand that up but I did.
B – Elevator strict press x 4 ‘reps’, rest 2 min x 5 sets (1 rep = press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders)
105-110-115-110×2 – i had to drop as the 4 reps was not going to happen if i stayed at 115
C1 – BB inverted rows with feet elevated x 6-8, rest 1 min
done
C2 – Split jerk recovery from high blocks/pins x 2 reps, rest 10 sec bt reps, 1 min after set x 5 sets (build in load here this week)
No pins and any split stance positions hurts a little – so i pivoted to squat jerk w/2sec hold in the bottom
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4 sets
1-arm alternating pulls on ski erg x 200m
12 band ASSISTED strict pullups (band horizontally between j-cups, pull high and prioritize lats)
40 heavy cable DU’s
rest actively on echo bike 2-3 min bt sets
Left heavy rope at home and no access to ski today so i did 45 sec of alternating battle ropes, felt this was the best option at the movement to come close to the movement, might actually have been quite a few more contractions than actually skiing. And with the combo of those 2 I’m kind of glad I left my rope at home as the regular rope was super tough. Could barely feel my lats
Day 2
Warmup
5 minute row @ 18spm
5 minute echo bike nasal breathing only
3 minute row @ 20spm
3 minute echo bike nasal breathing only
1 minute row @ 22spm
1 minute echo bike nasal breathing only
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5 x 1 minute uphill rowing @ comfortable pace, 30s rest
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150m row @ 10s/500m faster than 30 min pace
850m row @ 10-15s/500m slower than 30 min pace
x 3
into
6 minutes active rest on bike
into
250m row @ 8s/500m faster than 30 min pace
750m row @ 10-15s/500m slower than 30 min pace
x 2
into
4 minutes active rest on bike
into
350m row @ 6s/500m faster than 30 min pace
650m row @ 10-15s/500m slower than 30 min pace
x 2
into
2 minute active rest on bike
ino
4 x 30s row @ 1k effort, 60s rest
into
10 minute cooldown on bike
Completely meant to write down all the data off the monitor. But hit target goals on all sets. The 250/750 seemed the hardest. The slower paces are the ones i’m feeling much more resilient on and was able to hold about 8-9 seconds slower for the whole session. The other one that was off was the 4 x 30sec @ 1K effort. This turned into a bro sesh with some buddies and the 1K effort got amped up quite a bit to hit some numbers that were not sustainable for a 1K for me. But was still fun to straight up get after it with the guys. Paces for that effort was around the 1:33-1:35 mark
Day 3
Strength:
A. Below knee Hang Power Clean – 6-8 singles, starting around 82% and building to tough load, rest 90 sec
Built up to 240, no grind, still a power but not sure could’ve hit 245 and kept it a power
B. Hang Power Snatch – 15 for time x 2 sets; rest 3min active on bike b/t sets (135lbs)
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4 Sets:
2:30 min Clock
3 ring MU
6 Deadlifts @ 275lbs
12 HSPUs (start with strict, bite off a chunk, then finish with kipping
AMRAP Burpee Box Jump Overs in remaining time (24in)
rest 1:30 min bw rounds
*Score is total # of BBJOs completed in 5 rounds
16-18-11-8 – on the first set forgot to move the box to a 24” height so cost me 2 reps for sure. 3rd set fell off the wall at #3 strict hspu, and 4th set grinded through 3 (and really really had to fight to finish all 12 even with kipping) and fought for that 3rd one and then fell off wall. Falling off wall definitely cost me quite a few reps. Strict hspu totals 10-8-3-3 – the first one could’ve grinded for the 11 and 12. Also for notes, what was really a good feeling was being way out of breath, 90sec not quite enough time to recover but able to hit 3 rmu with confidence. Another thing that got me a little fatigued on hspu was the abmat I was descending too felt really thin so eccentric was a little more than I might normally do and noticed in 4th and mostly noticed there on kipping, but really only noticed the fatigue there.
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Easy 20min Bike Flush (for those who have time – both options)