1/6
A – Front squats @ 30X1 tempo x 5 reps, rest 2 min x 5 sets
*little heavier than last week
200–200–205–205–215 – these felt really good and really strong and front rack is feeling 100x better, it’s still not perfect yet but it’s a noticable difference
B1 – 35 sec goblet loaded wall sit, rest 25 sec
26 bell
B2 – 50ft dbl DB farmer carry lunge @ 50/hand, rest 90 sec x 4 sets
done
C – Barbell deadlifts x 7 TNG reps, rest 60 sec x 4 sets
*start around 185, build as you want for the day
185–205×3, I stuck with double overhand and I had more of a grip limitation than anything else. Also the 60sec rest made it more feasible to stay at that same weight for the last 3 sets as well
D – Banded quadruped plank to pike x 18-21, rest 90 sec x 4 sets
* https://www.youtube.com/shorts/DENW3P4DfIo
Done
+
3 sets hip/core, rest as needed
Seated mini band hip abductions x 15-20
Banded pull throughs from sumo stance x 10-12 with glute squeeze at top
Copenhagen plank press ups x 5/side with 3 sec hold at top of each
Arch rocks x 6-8 into 10 sec superman hold
Needed to get done, so going to split this up and do later with some shoulder rehab
1/7
Row/Burpee Beep Re-Test
On a running clock
10 lateral burpees over erg + Row 500m
*Until you can’t finish the distance in the time window
First time window – 0:00-4:00 (4:00)
Second time window – 4:00-7:50 (3:50)
Third time window – 7:50-11:30 (3:40)
Fourth time window – 11:30-15:00 (3:30)
Fifth time window – 15:00-18:20 (3:20)
Sixth time window – 18:20-21:30 (3:10)
Seventh time window – 21:30-24:30 (3:00)
Eighth time window – 24:30-27:20 (2:50)
Ninth time window – 27:20-30:00 (2:40)
Tenth time window – 30:00-32:30 (2:30)
Eleventh time window – 32:30-34:50 (2:20)
Twelfth time window – 34:50-37:00 (2:10)
Last round (lucky #13) – for time!
*Target – finishing that 11th round! Push your burpee cadence starting around the 8th or 9th round, and transition quickly so that you can stay calm and steady on the rower as things get dense. Be prepared to have those back-to-back rounds, and get to work right away to give yourself a shot!
Finished the 11th window, I don’t want to say easily, but was pretty under control, but because I didn’t want to find out and kick myself for not finishing I kicked way too soon (I think around 275/300 left) and just sold out and held on, so I finished with 3-4 seconds too spare, but that effort of kicking too soon gave me zero chance to put up a fight in #12. I think I got 250 meters into the 12th window. I pretty much stayed around 2:30 the whole time with stepping up the burpee, so i was very confident I was going to hit the target, really pulled back on sandbagged the 6th and 7th window on the rower because I knew it was time to kick it into gear in the 8th and that’s when i picked up my burpee speed. I think I was finishing those burpee around 24 seconds from what I remember from taking a quick glance at the clock
Talk to you tomorrow