12/29/2023
Am session – make up from Tuesday this week
Core Activations:
RKC “”Hard Style”” Plank Hold – 10 sec @ max effort tension
McGill Curl-up: 10 sec on/5 sec off x 4 sets/side; 10 sec on/5 sec off x 3 sets/side; 10 sec on/5 sec off x 2 sets/side; rest 30 sec b/t the sets of 4,3,&2
Rotating Planks on Elbows: 10 sec middle + 10sec left + 10 sec right + 10 sec middle x 5 sets; Rest 30 sec b/t sets
*Rest as needed b/t each
+
Every 2 min x 12
Set 1 – 10 shuttle runs
Set 2 – 22 cal ski erg
Set 3 – 26 cal row
about 1:06-1:11 on each – really worked on some footwork on the shuttle run
Pm session
Pump sesh run through in full
4 rounds for time (12 min cap)
Row 18 cals
12 dbl DB bench @ 50/hand
4-3-2-1 cleans
205,235,255,275lbs by round
11:41 – felt pretty tired going into the session, maybe a little fatigue from the am and a little later on a friday than i’m used to so that was a good way to feel this workout. Warming up, the barbell felt HEAVY!. Row pace was around 1200 – probably can hold this a lot higher as the bench press was more of an annoyance, thats easy to press through out of breath. The bar at 205 and 235 felt the hardest….255 felt pretty good and 275 felt easy, got to the 275 bar at 10:51 – after the way i felt from the previous bars I din’t want to rush this but then after it felt a bit easier I know now I can push the row a bit more and tighten up the barbell work…longest part of this was the weight change. did try and set up the way it will be in the gameday layout
12/30
Trident run through in full
C2 bike/sandbag/gymnastics variations
24:43 – I am surprised by the end of this run I was not at the highest elevated point in TN, i feel 90-95% of this run was uphill and no joke, it was snowing, i guess flurries would be more accurate. Pacing was also hard as I didn’t quite know all the points in the route, so the last 800m or so, was you guessed it, uphill. So knowing exactly the place to kick was a mental challenge…but that’s good practice since I won’t be familiar with the course. I was cold and wet and I actually enjoyed the run.
10:41 gym that has C2 bike did not have a 100lb sandbag so did this with a 150…..bike took about 1:20-ish – c2b went UB, TTB – i was pretty pleased, did 3 sets and I don’t think i rested too too much, it wasn’t until the 3rd round that got really tough as the sandbag was feeling really freaking heavy. BMU – was 6/2 – at this gym, ceiling space is limited, if I reach full extension at the top of the bar, my head touches the ceiling. So when i need to kip really really big, there is always a fear of my head hitting so I cannot always push through and get an extra rep with an extra kip. But this does force small sets short breaks but still cannot maximize kip