4/28
EMOM x 9 (warmup)
Min 1/4/7: 30 sec Row + 15 sec Ski
Min 2/5/8: 15 sec Ski + 30 sec Bike
Min 3/6/9: 45 sec run, getting faster each round
+
3 sets
60 cal row (work to stay above 1150)
600m run
rest 2 min bt sets
6:16–6:12–6:10 – held all paces 97.6% of the time. Never went past 3 strokes below. When I went below it really was because I was down shifting a little bit. Set 2&3 my goal was to hold 1200+ for the first 20 cals and I held it for the first 30, and after that tried to settle in between 1250-1200
+ (rest 4-5 min)
3 sets
60 cal ski (work to stay above 1050)
600m run
rest 2 min bt sets
7:33–6:44–6:37 – i fought really hard to hit the target numbers but about halfway through on the first one it started punching back and i literally felt like it was the end. So on the second round I targeted just above 1000+ and slowed my stroke rate down and just tried to crank on the ski a little harder on each pull. I didn’t hit the 1050 for as long as we would like but I didn’t come as close to dying.
+ (rest 4-5 min)
Every 5 min x 4 sets (work to stay above 1150)
Bike erg 60 cals
3:03.9 – 3:02.2 – 3:03.0 – 3:01.2 – There must just be something about the buildup in fatigue, stand alone on the bike I can put the hammer down. but in this set up I can keep the 1150 but I do have to work for it
+
5 sets not for time
5-8 strict lean away pullups with controlled negative
12-14m heavy sled push
18-22 GHD situps
No time or juice
4/29/2026
A – Thruster: Build to a triple @ 85% effort, rest as needed – from a rack
*The goal here is to hit this with good SPEED both through the squat and to lockout
185 – one of the reps wasn’t as fast as we want at lockout, 165 was smoked, but 2 of the 3 at 185 were pretty solid
+
B – BB push press waveload – 5,3,1,5,3,1 rest 3 min
125-155-175-155-185-205 – these actually felt really good. Warm up for shoulders and front rack was pretty dialed in and coming out of thruster I felt I was really prepped,
C1 – Strict rope pullups x AMRAP (-1), rest 30 sec
Didn’t know so i hit both sides – 5/4/4
C2 – 3 rope climbs with legs for speed, rest 3 min x 3 sets
Wednesday there is just really no way to get to a 15ft rope, so I did 2 started from seated legless rope climb, rope is only 10ft but from seated i thought that was plenty
+
Every 2 min until failure:
4 Power Cleans @ 175lbs
10 Cal Echo Bike
4 Bar Facing Burpees
*60 sec cap on each set
*For each set completed, add 1 burpee and continue until you’re no longer able to finish within the 60 sec window.
I couldn’t have got as far as I did without taking advantage of rollover calories. Finished 7 full, and was 5 burpee inito the round of 8. The great thing was the barbell felt the way a 175 clean should feel. I didn’t touch and go but i followed every rep down and was quickly on it so i was pretty excited about that
4/30 – OFF
I also will have limited access to training on Saturday. I’m thinking of taking some DBs with me but can definitely get some running in, it might be a last minute decision but could opt to drop in somewhere.