6/27 (machine/mobility, run deload)
*for alll machine intervals, think about a 15 min ‘effort/pace’. should be sustainable/repeatable with this 2:1 work:rest
All machine work was sustainable, perceived feeling of high but could’ve done that set up for 15 sets for sure.
Row 40 sec on, rest 20 sec x 8
+
Hamstring Mobility P1
A. Hamstring Sweep: 3 x 30ft., rest 30s
B. Posterior Hip Capsule Stretch: 2-3 x 20-30s hold per side, rest 30s.
C. Lunge to Hamstring Shift: 2-3 x 5 + 2s hold at hamstring hold per side, rest 30s.
+
Bike 40 sec on, rest 20 sec x 8
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Hamstring Mobility P2
D. Seated Forward Fold: 3 x 30s, rest 30s
E. Single Leg Pike Raise Holds: 3-5 x 10s hold, rest 30s
*Quad over chest
F. PVC Pipe or LIGHT Jefferson Curls: 3 x 3-5, rest 30s
*IF okay, stand on a plate to create a small deficit
35pound bar and no problems at all and off plate
+
Ski erg 40 sec on, rest 20 sec x 8
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G. Ido Portal’s Diagonal Stretch: 3 x 30s per side, rest 30s.
H. Half Kneel Perpendicular Stretch: 3 x 30s per side, rest 30s.
6/28
Part 1
“Consistency is King”
EMOM x 20:
Min 1: Max Cal Row
Min 2: Max Burpees Over Rower
*Score is lowest round of row cal and burpee reps combined.
*IE – 12 Cal Row + 15 Burpees = 27 score.
Notes:
1. Can set the monitor to calorie intervals, but cannot receive assistance resetting the monitor
2. Step Over Rower is allowed.
29 (16 row and 13 burpee) Functioning at about a 1-2 out of 10 on pain scale. It was noticeable of some slight pain but probably more mentally aware then the physical sensation so my goal in movement was to create strategies that I could still be efficient but minimize pain. Jumping and landing in warm up was a little painful but I kept warming up and was a little better as I went. Jumping over to the left with my right leg pushing more was noticeable but not on every rep as some positioning helped my strategy. I did step over that way on multiple rounds on the last rep just to alleviate some pain and quickly get my heart rate down when I could. I set up an interval on the rower but it started falling behind on my EMOM clock so I had to start resetting every row. I was hitting 17 on the first 4 and the clock snafu cut into my burpee time. I’m pretty sure I could’ve held the 17 the whole time. 18 wasn’t out of the question in the first half but not sure how much it would’ve effected my burpees or been sustainable on all 10 rower intervals. Might have become a little more of a fight towards the end but pretty confident with it. When I hit the 14 minute mark I knew I was going to sustain all that so from that point on my goal to be as intentional and as efficient as possible without spilling over and getting done as quickly and efficiently as possible.
(rest as needed)
Part 2
EMOM x 20
1 – 5 ring MU
2 – 7 cleans @ 185lbs
3 – 9 strict HSPU
4 – 11 cal echo bike (finish sub 30 sec)
5 – Active rest on echo bike, keep it above 45 RPM
I dropped reps for the first 3 movements to 3-5-7….clean felt a little painful in catch on the first few rounds. Strict hspu of 7, went UB, wouldn’t have been able to at 9 but may have been able to do a 6-3, All bikes were sub 26