9/28
Part 1
Self directed upper body prep, can bias towards lower volume again if you want, but maybe after the weekend it will make sense to take your time and prep well
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A – Hang power snatches x 7 unbroken reps, rest 1:30 min x 4 sets
105 – felt smooth and effortless
B – Hang power clean/jerks x 7 unbroken reps, rest 1:30 min x 4 sets
*same loading as last week
135 – didn’t feel as smooth as last week, got a little more winded here than the snatch
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5 sets @ 90% Effort:
10 cal echo bike
10 burpee jumping pullups
15 GHD Sit-Ups
Rest 1:1 b/t sets
2:30-2:20-2:24-2:20-2:38 – on the last set I really pushed the bike a tad bit more to see if I could sustain everything else, felt like my burpee pull ups were the same but that is where I slowed down. I’m also really happy with my cadence on the ghdsu, I think only in the first round trying to get my bearings straight and the last round with a little bit of carryover fatigue from the bike and burpee.
Part 2
Self-directed mobility
9/29
Warm-Up
At an easy pace/get sweaty:
1 Min Echo
1 Min Row
1 Min Ski
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At tough effort/get breathing up:
1 Min Echo – 30 sec Hard + 30 sec Easy
1 Min Row – 30 sec Hard + 30 sec Easy
1 Min Ski – 30 sec Hard + 30 sec Easy
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At tough/strong, target efforts for workout:
1 Min Echo
Rest 30 sec
1 Min Row
Rest 30 sec
1 Min Ski
Rest 4 Min
Rest as needed
*BEFORE YOU TRAIN – plug in your initial test cal counts into our calculator to get these pace ranges
Training
1:30 Min Echo @ Target Training Pace
1 Min Echo @ Max Recoverable Pace
1 Min Echo @ Target Training Pace
1 Min Echo @ Max Recoverable Pace
*Rest 1 Min*
1:30 Min Row @ Target Training Pace
1 Min Row @ Max Recoverable Pace
1 Min Row @ Target Training Pace
1 Min Row @ Max Recoverable Pace
*Rest 1 Min*
1:30 Min Ski @ Target Training Pace
1 Min Ski @ Max Recoverable Pace
1 Min Ski @ Target Training Pace
1 Min Ski @ Max Recoverable Pace
*Rest 4 Min x 3 sets
Targets hit – Echo cal target training -> 264-294 – felt like i spent more time at the top end and a little above 300. Row 1008 – 114 – 1st set was dialed in, got a little harder each set. I will set I had to really grind out some of them, as rowing after TTB or GHD always gives me a little bit of a challenge as my core was pretty sore today from the ghdsu yesterday. Ski 907 – 994 – this felt like the strongest of the 3 as far as consistently hitting the top end of the range of target paces. Like las week I know we are not scoring calories here but I wrote down my cals just to keep some metrics going Echo – 54-53-53, Row 68-69-70 and was weird as this felt the hardest but my cals went up. The recoverable pace was where I really made sure I never deviated off of good row mechanics so might have something to do with it. Ski 65-64-66. I also didn’t feel 100 today so I’m happy that i was able to hit my paces.
*These are work-work intervals, designed to have you spending more and more time above your initial target pace, but also staying moving during the ‘Rest’. The priority is on being stubborn about the pace for the target intervals, and ensuring that you are working at a slow but steady effort during the ‘Rest’ so that you can push again after.
*Try to spend as much time as possible at the upper end of each of these ranges