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
still hurts a little to do most of McGill movements so adjsuted to some pain free movement patterns that went for the some stimulus
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A – Bottoms up front squat from rack/pins/blocks x 1.1.1, rest 10 sec/3 min x 4 sets
215-230-235-250
B – Strict press cluster x 1.1, rest 12 sec/2 min x 3 sets (add load from last week)
150-155-160 – put on 165 for an extra set and couldn’t move it past my eyes.
C – Wtd pullup cluster x 1.1, rest 15 sec/2 min x 3 sets (add load from last week)
80-90-100
D – (Dbl DB supinated grip curl into Arnold press) x 8-10, rest 2 min x 4 sets
30’s across x 8
E – 60 reps of banded tricep pressdowns for time
2:37 (I think)
Day 2
5 Rounds, nose-breathing only
1min Row
1min Bike (choice bike)
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Row 2 x 250m; rest as needed @ goal 30min TT pace
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Broken 30min TT
5x Sets:
Row 6min @ TARGET 30min TT pace
1min Rest
1:51.8 (1610) – 1:52.9 (1594) – 1:53.6 (1584) – 1:55.5 (1558) – 1:55.0 (1565) – avg pace 1:53.7 – total distance 7911
Day 3
EMOM x 10-12 min
Odd min – Row 15 cals
Even min – 4 squat snatch singles @ 165-185
Legs got really tired here, was out of breath and was trusting that big time, but would not wanted to go another set as I was mentally struggling but would have probably been fine physically. 10sets and was rowing 1400+ for the first 8-10 cals and then pulled back to 1300
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EMOM x 8-10 min
Odd min – Bike erg 15 cals
Even min – 4 squat clean thruster singles @ 165-185
Bike was harder than i was expecting it to be and was off the bike around 45sec, and thruster singles felt much heavier than i wanted them too
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EMOM x 6-8 min
Odd min – 8 BBJO @ 24in
Even min – 1 round of DT @ 155lbs
Kept my burpee paces at 27-31 sec and did 6 minutes as I did not complete dt in the last interval. have been dealing w/congestion and a head cold all week and really felt it quite a bit here, more so than the other intervals
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E6MOM x 4 sets
Bike erg 1500m @ 90%
1:58.4-1:56.0-1:56.9-157.8
Swimming today and will look to do most of what is written and excited to hit the 2 rounds of the freestyle, I already know the 100 free will be tough