11/11
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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“The Triangle”
EMOM x 40:
1 – AMRAP Echo cals
16–16–17–16–16–17–15–18–16–17 = 164
2 – AMRAP Row cals
19–19–19–19–19–19–19–18–18–18 = 187
3 – AMRAP Ski cals
17–17–17–17–16–16–16–16–16–17 = 165
4 – Rest
So I looked back on 9/19 and we only did EMOM x 28, but I didn’t look back until after the fact, so I had no target other than the one you gave me going into this. My goal was to row upper 1100’s/low 1200’s – and I didn’t stay in 1200 long, but i did hit targets. Ski, I didn’t have a target pace just had a goal of hitting 15-16 each round and it’s a good thing I didn’t have a target pace because I closed my eyes for a lot of the ski. The bike, I did not reset my bike every single round so I hope that is not a major knock, but my goal was the 65-66 cadence range and after the 6th or 7th round, I wanted to see if I could push that a little and see if I could maintain the row.
*Score is total calories. Target: 470+ – my score (516) – pretty stoked about this
11/12
2 sets not for time (shoulder flexion ROM and control)
15 sec yielding shoulder flexion isometric (start low tension, can go heavier band if setup isnt too sketchy and you can stay in control)
8-10 sec/side 1-arm overcoming shoulder flexion isometric (can start this at the lower angle and then go on bench for second set)
5/side overhead archer presses from standing
5 double overhead archer presses from standing
*second movement from above vid
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2 sets not for time (post shoulder/OH position prep)
6/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight
range of motion internally was still challenging but today is one of the first days that the 5lb has felt easy again externally rotating
6 slow reps mini band distracted dbl DB front raises (light DB’s, don’t judge the vid, just making sure you knew what it was)
6 controlled reps of sliding glide kips from bar anchored in rig
12 light dbl DB shoulder balboas from seated
Overall love this warm up gain. Added in another item and I will send you an email about it.
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A – Light high hang muscle snatches x 3-4 reps, new set every 90 sec x 4
*all around 65lbs
65
B – High hang power snatches x 3/OHS x 3, new set every 90 sec x 4
*75-95 here pending how it feels. taking out that behind the neck position
75×3, 95×2 – yes I did an extra set because I wanted another set at 95
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EMOM x 16
1+2 – Run 200m + 30 DU’s
3 – Mini band around wrists seal walk x 30ft forward and 30ft backwards
4 – 15 goblet squats @ 55-65lbs
I actually had PTSD for a moment, when I was done with my run, I started my rope work on turf and it clipped about 4 times, so I was taking a little longer walk to get to the rubber matting. Love hate with banded seal walks