5/11
A1 – Bench press – 8,6,6,4,4. rest 90-120 sec
175-185-205-215-220(x3 – was afraid without a spot that fighting for the 4th rep would be a little risky)
A2 – Paused front squats – 6,4,4,2,2. rest 90-120 sec. 2 sec pause at depth each rep.
195-220-240-250-270
+
Every 5 min x 4 sets
Row 500m, then rest to 2 min mark
20 burpees to 12in touch (switch directions each set, target finish of sub 60 sec each round)
:59-1:06-1:00-1:02 – might have gone a bit faster than I needed on the last row. It was my legs I felt that slowed me down for keeping that 3sec/rep avg
Tried to hit all rows at 1:46-1:48 – last row was mid to low 1:40’s
+
B – B-stance BB hip thrusts x 8/side x 4 sets, rest 1 min bt sides, keep these moderately loaded so you can get good isolation on the loaded side
95×2 sets, 115x 2 sets
5/13
2 Full Rounds:
30 Sec Assault @ 85+%
30 Sec Easy Spin
x3
into:
30 Sec Row @ 85%
30 Sec Easy Spin
x3
+
1 round for time of the 1k/500m couplet from last week, at 7-10 sec faster than average split from the 5 round version
rest walk 2 min x 6
Today had to do all sets on an Assault bike so wan’t as accurate on bike but pushed effort just a bit more. Good thing for accuracy/effort and progressions is I will be at the same location next friday. 3:36-3:35-3:39-3:35-3:34-3:31
5/14
Power snatch x 1/Snatch balance x 1 – new complex every 90 sec x 8, speed strength focus, move well
125
+
Power clean x 1/Split jerk x 1 – new complex every 90 sec x 8, same as above
165 x 3, 185×5 – probably should have stayed or gone to 175 moved well and was still speed strength focus
+
For time
Annie (DU’s/situps)
One of my biggest fears is that sit ups would be in a competition and i would be screwed and would look so unathletic. 10:35 – i do think this is a PR, i avoid annie like the plague. My abs cramp up and it hurts. Today it didn’t happen until the end of the round of 40 but i’m slow and it is a deep uncomfortable pain.
5/15 – OFF
5/16
A1 – Strict C2B pullups x 2-3, rest 30 sec
A2 – Strict pullups x 6-8, rest 30 sec
A3 – Banded front lever pulls with controlled negative x 2-3, rest 90-120 sec x 3 sets
3 on strict c2b and this was easier than hitting the 8 on strict. And 3 on banded lever pull but controlling negative on rep 3 was harder then the first 2
(https://www.youtube.com/watch?v=Cz6nXb_O2gg )
B1 – Dbl DB reverse flys x 8-10, rest 30 sec
B2 – 1-arm alternating lateral archer ring rows x 8-10 (4-5/side), rest 30 sec
B3 – Tucked front lever hold x 15-20 sec on rings, rest 90-120 sec x 3 sets
15’s on fly’s and I love the archer, i feel it is more effective for me than single arm ring row – on tucked lever hold had to be executed on low rings with not much space bt me and the ground but 15-17
C1 – 3 unbroken TGU/side @ 24kg, rest 15 sec bt arms
C2 – 6-8 empty BB turkish situps with straight legs, pause at top of each, rest 30 sec
C3 – Piked HS walk around the world with toes on high box x 180 degrees/direction, rest 90-120 sec x 3 sets ( https://www.youtube.com/watch?v=nFaCGZNEbYw )
3 UB TGU is evil, but it made me not fuck around and I need that on tgu or else i will take my sweet time because it is hard to go back to back to back
D – Side lying GHD sorenson hold with plate pressouts x 6-8/side, rest 45 sec bt sides x 4 sets/side ( https://www.youtube.com/watch?v=308R7JHsneE )
This might be the first time that I felt i did this exactly the way you look in the video
5/17
Echo bike 3 min nasal breathing only
Echo bike 2 min inhale through nose, exhale through mouth
Echo bike 1 min regular breathing
done
+
Echo bike 90 sec progressive intensity, faster every 30 sec
rest walk 2-3 min x 2 sets
Done – built up to just over target goal pace
+
Echo bike 5 min for cals @ 90%
92 – I wish i can remember but my target goal was mid to upper 300’s
rest 1 min
Echo bike 12 sec HARD effort, 48 sec slow spin x 5
Tried to get into the 80’s a quick as possible topping out at 86 – final cal total was 40
rest 1 min
Echo bike 5 min for cals @ 90%
96 – big difference was i closed my eyes and went off of feel instead of tiring to stay around a target cadence. I would only glance at the screen to do a time check and tried to use my breathing cadence to estimate time
*try to replicate the first 5 min cal score in the second 5 min, after the intervals
5/18
A1 – Bench press – 6,6,4,4,2. rest 90-120 sec (build in loading from last week)
195-199-207-216-225
A2 – Paused front squats – 5,3,3,1,1. rest 90-120 sec. 3 sec pause at depth each rep.
205-225-255-275-285 – the 285 was at around a 9.9 RPE
B – Snatch grip floating deadlifts with straps from small deficit – 5×5, rest 3 min. keep chest above hips, strong lat/hamstring activation
165 across – was wanting to make sure i got all sets in so i didn’t build much more than this but this was good for the day as great lat activation and good hammie tension
C – Snatch grip single leg RDL x 6/side @ 31X1 tempo, rest 45 sec bt sides x 3 sets/side (use BB for this, work to maintain balance as you load the hammie)
55 across – and actually felt better at 55 than the empty barbell
+
3 rounds for time
5 ring MU
10 hang power snatches @ 95lbs
15 burpees to touch rings
7:48 – first round transitions could’ve been better. My goal was to hit burpee in about 50 seconds, but to accomplish that I had to break up hps. That just didn’t feel good today. I felt a little weaker there. This was also, even at this point in the day was a really really long day for me so i wanted to pick my battles where i was going to excel and burpee were it. Didn’t jump on rings immediately going into 2nd round for that poor transition but did better into 3rd as i trusted myself and my technique.