3/15/2023
1-arm landmine overhead press from half kneeling @ 31X1 tempo x 6/side, rest 45-60 secbt arms x 4 sets (some light loading through a controlled angle of shoulder flexion)
+20
+
1-arm landmine meadows row @ 31X1 tempo x 6/side, rest 45-60 sec bt arms x 4 sets
+30 a little achy on the eccentric because I cannot really manipulate that angle like I can in the press
+
3 sets:
20 Cal Row
20 GHD situps
15 power cleans @ 115lbs
15 shoulder to overhead @ 115lbs
rest 4-5 min actively bw sets
3:22-3:20-3:45 – on the last one the ghd really slowed down and then that carried over to the cleans just a little
3/16 – OFF
3/17
5 min row warmup, display on force curve
Row beep test
Row 1000m, until you can’t finish the distance in the time window
First time window – 0:00-5:00 (5:00)
Second time window – 5:00-9:50 (4:50)
Third time window – 9:50-14:30 (4:40)
Fourth time window – 14:30-19:00 (4:30)
Fifth time window – 19:00-23:20 (4:20)
Sixth time window – 23:20-27:30 (4:10)
Seventh time window – 27:30-31:30 (4:00)
Eighth time window – 31:30-35:20 (3:50)
*time window reduces by 10 sec each step. use an external running clock to track
**if you finish all sets, score = total working time
***if you get capped, score = total distance covered
31:22(total time)______3:58.6—-3:56.5—-3:54.1—-3:55.9—-3:53.8—-3:57.1—-3:43.6 – just told myself from round 4 on, try and stay as sustainable as possible, i know you will get less rest but just be willing to suffer and trust your row technique
+
5 min easy walking cooldown
+
5 min down regulation breathing
done
3/18
A – Double barrel front squats – 6 sets of 6, rest 2:30, build as you go
165-175-185-190-195-205* – did rest quite a bit longer than 2:30 going into that last set I thought I’d rather rest longer and go heavier on the last one.
B1 – Single leg wall sit x 20 sec/side, rest 20 sec
B2 – 30 jumping air squats, rest 2 min x 4 sets
30 jumping air squats UB are hard
C1 – Low box hamstring bridge hold x 30 sec, rest 30 sec
C2 – Russian swings x 25 @ 24kg, rest 2 min x 4 sets
done
D1 – 1-arm alternating shoulder taps from front plank x 20 reps, rest 30 sec
D2 – Russian twists with medball or light KB x 20, rest 90 sec x 4 sets
Shoulder taps were slightly painful but only around a 2 or 3 so I didn’t change it because I know thats an ok range.