4/26
*same as last week
Ring pushups @ 21X1 tempo x 5-6, rest 30 sec
Inverted BB rows with hands at chest to bar width – 5-6 reps @ 21X1 tempo, rest 30 sec
Belly to wall HS hold x 15 sec (neutral head, look directly at wall, breathe comfortably), rest 30 sec
Hollow body hang from pullup bar x 15 sec (point toes, squeeze midline/lats actively as if you were pressing yourself ‘back’), rest 1 min x 5 sets
felt good today but the ring push up was still a little achy
+
AMRAP 12 min
Dbl KB farmer carry x 1,2,3… (1 rep = 50ft, 25 out and 25 back)
Box jump overs x 2,4,6… (24in)
DU’s x 10,15,20…(add 5/round)
Completed the round of 7-14-40 + 1 kb shuttle. Not a good double under day and took me a bit to find a grove and feel a rhythm in the workout. Broke only once per round in farmer carry in the round if 5, 6 & 7.
+
Echo bike 90 sec @ 20 min ‘effort’
30 sec slow spin x 8 sets (16 min)
check – pace was 263-277 on average crept up to 291 from time to time
4/27 – OFF
4/28
PT work (external rotation isometric, wall slides, abduction isometrics)
done
+
A1 – Iso pin press x 15 sec of hard contraction, rest 15 sec
A2 – Dbl DB bench press x 6, rest 2 min x 4 sets (build in load a bit from last week)
30×1, 40×3 – a little better today than last week. Probably could’ve gone up to 45’s but was feeling some good quality and lower level of pain than last week so didn’t want to push the envelope too much
+
Every 3 min x 6 alternating sets (4 of each) – i know you are a little far removed from your engineering days but i know 6 alternating sets is not 4 of each
Odd sets – 20 cal row + 50ft heavy yoke carry —-(1:27-1:26-1:24-1:26)
Even sets – 20 cal row + 50ft dbl DB walking lunge @ 60-70/hand ——(1:56-1:53-1:51-2:04)
275 for yoke. Probably Wasn’t as heavy as you wanted but it gave me the chance to attack the 70lb dbs, if I hadn’t had that 90 sec rest not sure I could’ve done the 70s. Did 8 sets – 4 of each
+
B – Tempo GHD situps x 10, rest 2 min x 5
I like the tempo work, started getting hard in the 4th set and took a little longer rest bt 4 & 5
(can keep hands at sides)
4/29
Class overlap
Had a group of dudes who wanted to get after it on friday so switched the days and did a class overlap session on friday.
For time w/a partner
100 cal row
50 power snatch @ 135
100 ttb
50 power clean @ 165
100 burpee over bar
+
35 min zone 2 bike erg
4/30 – OFF