4/25
Thorough upper body warmup
+
EMOM x 20 (4x through)
1 – 4 ring MU/7 bar MU (alternating rounds)
2 – 4 elevated wall walks (step onto plates at the top of each rep and hold for 2 sec
3 – 15 chest to bar pullups
4 – Dbl DB OH hold alternating step ups x 12 reps (10-15lbs/hand, 12in box)
5 – 30 sec easy ski erg
This just smoked me, hard to breathe and still coughing up a lung so what I did was EMOM x 10, rest 4-5 min x 2 sets – 3 rmu on the second set, CTB pull ups were 15-12-12-10 – just had a hard time maintaining hollow and breathing at the same time. Wall walks to plates was the easiest of all today and actually looked forward to them each time. And the DBL db oh step ups was ROUGH!!!!!! Even at 12 inch box, which i didn’t realize until the 2nd time through, i thought no FUCKING way I am supposed to get all 12 at 24, and thank goodness I double checked. But I would love to get touches on these in off-season if there is some long term value in developing strength and endurance in that pattern.
+ (rest as needed)
Due to a planning and scheduling for the day, i did the aerobic work first since I knew I would need less warm up time.
Every 4 min x 3 sets
32 cal row @ strong effort, into easy recovery jog in remaining time in 4 min window
Goal window was 1:48-1:52
+ (rest as needed)
Every 4 min x 3 sets
32 cal ski @ strong effort, into easy recovery jog in remaining time in 4 min window
Goal window was 1:52-1:58
+ (rest as needed)
Every 4 min x 3 sets
32 cal bike erg @ strong effort, into easy recovery jog in remaining time in 4 min window
Since i had to go early in the am I had to hit echo, and adjusted to 25 Echo cals, and target window was 1:50-1:55
I know the runs were easy recovery jog but goal was to get +2K
+ (rest as needed)
12-15 min easy jog at conversation pace
4/26 – OFF
4/27
Shoulder prep
+
HSW play (self directed, spend some time on hands as comfortable here)
Got some confidence up a little today, stayed around 12ft distance, but got quite a few runs at that, and actually worked on some pirouettes as that gave me some confidence too.
+
Every 1:30 x 3
8 deadlifts @ 275lbs + 40 DU’s
46–44–47
+ (rest 2 min)
Every 1:30 x 3
8 clean and jerks @ 155lbs + 40 DU’s
This smoked me, just couldn’t breathe and cycle through – 52–1:12–1:20
+ (rest 2 min)
Every 1:30 x 3
8 snatches @ 95lbs + 40 DU’s
47–44–46