6/23
I appreciate the vote of confidence on these numbers. I knew I could hit the row but wasn’t feeling great for the run and ski
Row 75 cals @ 1150+ cal/hr
rest 4 min x 3 sets
3.44.6-3:42.7-3:44.5
+
Run 1k @ 4:30-4:40/1k
rest 4 min x 3 sets
4:50-4:41-4:43
+
Ski 75 cals @ 1000+ cal/hr
rest 4 min x 3 sets
4:32.5 (981 avg) – 4:29.8 (991 avg) – 4:33.8 (977 avg)
6/24
1 set, rest as needed
Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep
2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side
1-arm KB snatch to high windmill x 3 reps/side
+
A – Seated BB sots press @ 4113 tempo x 4 reps, rest 2 min x 5 sets
*as light as you need to go here to keep control, could be training bar if needed
Probably got a bit out over my skis but I wanted to try heels elevated on a Slantboard today instead of a box. Just used the training bar. Good adherence to tempo and was a hard hard fight for positions.
B – Belly to wall HS hold with deep breathing x 45 sec, new set every 2:30 min x 5
Used a gymnastics mat today and found that much easier til hike for the time then the last few weeks.
+
AMRAP 15 min @ 75% effort, rest 5 min x 2
250m ski
50 DU’s
5/side 1-arm DB shoulder to overhead @ 50-60lbs
250m ski
100ft unloaded walking lunges
5 wall walks
My body was tired today so 75% effort was a treat and probably cruised a bit more than that.
+
Accumulate 4 min hang from pullup bar, pronated grip
Had to do later in the day. My mind body and hands were tired
6/25 – OFF
6/25 – not real sure how your calendar was working this week lol
Front rack prep x 2 sets
Blocked thoracic extensions x 5 reps (GHD/medball)
Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep
Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles
Banded external rotations from front rack position x 6-8
+
A – Build to a strong set of 5 front squats
*leave 15lbs in the tank from a daily 5RM
215 – did one single at 235, don’t know if I would’ve gotten 5 there and knew right away I wouldn’t have been leaving 15 in the tank
+
B – Back off sets – 5 reps every 2 min @ 80% of best lift from A, 3 sets
*find good speed here out of the bottom
175
+
For time
40 wallballs @ 30lbs
50 wallballs @ 20lbs
60 wallballs @ 14lbs
*all to 10ft
8:30 – I didn’t think about the end game when starting this out. Had a plan and went off of feel and then it felt like 💩 😂 ….was going to do 8’s at the 30 pounder but 8 felt good and I went to 16, I kept telling myself to stop but the lizard brain said no you’re good. Short break and did 4 and the thinking brain told the lizard brain I told you. So from that point on my goal was to break into several clusters all the way. I was surprised how the best weight didn’t really feel as easy as I thought it would. My trainsitions from dropping weight were good (perception)…on my mind oh I’m dropping weight so it will feel super easy if you go immediately. Surprisingly not my internal feel on the moment. It took a few sets for that to settle. I do remember having to break more than I should on the 60/14 buy I did suck it up and finish with one big set.
+
Core flexion finisher x 5 sets, rest as needed bt sets
Plank to pike with feet on row seat x 6
Knee tucks with feet on row seat x 12
V-ups on floor x 6
Tuck ups on floor x 12
Ab mat situps x 18
Already knowing I have 75 ghdsu tomorrow, I took rest as needed to a whole new level.
6/26
For Time (30 min cap)
150 cal ass/echo bike
100 1-arm KB hang snatches @ 24kg
75 GHD situps
50 single KB box step overs @ 24kg, 24in
31:18 – I knew the time cap for this was thirty but I decided I was going to finish it regardless of capped or not. And that was kind of the wrong mindset, I should’ve raced for reps and then finished but the point I knew I wouldn’t beat the cap I backed off my intensity. Finished bike 11:01, Iknow I finished the snatch sub 19 so I’m pretty happy with they split and the ghdsu I fell apart. Started cramping around the 50 rep mark I wanted to avg around 12-15 a minute but just wasn’t doing to happen. I knew I should’ve had Kelsey call me and interrupt me yesterday during my core finisher. Don’t remember exactly but I think I finished in the 25-26 range. Just knew wherever I was at it was going to be hard to get 50 step ups in 4 minutes
+ (rest as needed)
2.5km easy run, conversational
With looming raining weather and not wanting to melt, i did this on the air runner