I think a very important note that I will pay attention to throughout the progressions is location. Where I did this and trained on today (and majority of Tuesday’s) is “home base” and I feel we maintanence and clean the machines more frequently. I also feel more comfortable and have favorite machines. The initial teset of row was done on a pm3, and today on a pm 5 and the chain feels much smoother. I don’t know how much this will taint the test, but as long as the progressions are consistent then that I’m sure will be the main factor to pay attention to in the progressions.
9/23 (Triangle W1)
Warm-Up:
90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty
60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing
30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable
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Every 2 min x 4 intervals (2 each)
90 sec work window, 30 sec rest
Odd sets – # of row cal avg from initial test (16) + AMRAP echo cals in remaining time
Even sets – # of ski cal avg from initial test (16) + AMRAP echo cals in remaining time
*Rest 4 min x 3 sets (12 total intervals)
Set 1 -> 10-10-10-10 Set 2 -> 9-9-9-9. Set 3 -> 10-9-10-9
*Aim to echo above initial average pace!
*Example: If my initial test scores were – 15 cal echo + 15 cal row + 15 cal ski
Odd Sets – 15 Cal row + AMRAP Echo Cal in remaining time, target 8+
Even Sets – 15 Cal ski + AMRAP Echo Cal in remaining time, target 8+
9/24
A – Squat clean – 1 rep every 20 sec x 4, rest 2 min x 4 sets
185–195–205–215
B – Front squat cluster – 3.3.3, rest 20 sec bt 3’s, and 3 min bt sets x 3 sets
165–175–205 – a whole lot more challenging than i thought it was going to be after squat clean so went a little more conservative on the first set.
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4 sets for times
15 toes to bar
12 ski erg cals
9 strict HSPU (butt to wall, 30×10 tape)
3 rope climbs to 15ft
rest 3 min bt sets and keep quality/speed high
3:12 — 2:56 – 3:51 – 3:45 -> 3rd set ended up breaking on the hspu, and then slipping on rep 9, on the last set of hspu, I got 9 reps and made a quick decision to come off the wall so I didn’t hit failure. Broke the last round of TTB, in the 3rd round with TTB I was hanging on my my fingers to complete the 15. Rope Climbs felt great not having to do them in a while. Where I have to go to do the RCs, it is the absolute logistical set up for this combination. Ski’s are upstairs so after finishing TTB i have to run upstairs and then round to a ground level past my rope to do hspu and then back up a baby flight to do RC.
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C1 – 8 side 1-arm staggered stance/russian swings @ 24kg
C2 – 8/side front foot elevated back rack split squats, rest 60 sec bt legs, 2 min bt sets x 3 sets
Had to make these up later due to time and energy.