6/30
Ski 85 cals @ 1000+ cal/hr
rest 4 min x 3 sets – 4:49.5 (1014) – 4:54.5 (1030)
5:00 (1012 avg)
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Run 1.2k @ 4:30-4:40/1k
rest 4 min x 3 sets
6:14 – 6:21 – 6:24 – i either really had last weeks distance off or this weeks. I have measured a lap around my building and it is 156. But sometimes if cars are in the parking lot and you have to go wide i know that can add some distance but how much? Anyways, also looking at the time, regardless of a few meters here or a few there, a whole minute and 20 seconds longer is an indicator in hindsight of the effects of the temperature difference from this week to last week.
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Row 85 cals @ 1150+ cal/hr
rest 4 min x 3 sets
First one was great and dipped in the last 20 meters or so and of course that’s when i called it.
7/1
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
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A – Seated BB sots press @ 3112 tempo x 5 reps, rest 2 min x 5 sets
*as light as you need to go here to keep control, could be training bar if needed
Back to the box – 45-55–55-60-60
B – Belly to wall HS hold with deep breathing x 50 sec, new set every 3 min x 5
50-50-47-40-50 – man i really had to fight for the last set
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AMRAP 15 min @ 75% effort, rest 5 min x 2
300m ski
20ft forward and 20ft backwards seal walk with feet on sliders
8-10 bar dips, strict
300m ski
100ft lightly loaded walking lunges (sandbag/DB on shoulders)
6-8 pullups, strict
Adjusted the bar dips to 6, the first set it took me 4/4/2 and would’ve taken 3 sets throughout so i did 3/3 and 8 pull ups each time – I would’ve definitely gone for more rounds if the seal walk wasn’t at the start of the workout, theres not a ton of motivation to get back to that thing. That is the simplest but hardest fucking thing there is.
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Accumulate 4 min hang from pullup bar, pronated grip
I owe you this – going to get it tonight while coaching class