Wednesday
A. Banded Deadlift, 8 x 2 reps on the min, bar @ 50% 1RM
B. Strict Muscle Ups- 5 min or 1 negative muscle up for 8 min
C1. GH Raises @ 30X1, 5 x 4-6 reps, rest 30 sec
C2. Ice Cream Makers, 5 x 5 reps, rest 90 sec **As controlled as possible
A. use 235. Worked up to a blue band. Never done these before so I had to experiment some.
B. Skipped
C1. Did 2 rounds
C2. Did 2 rounds
- Im not good at ice cream makers. Had a hard time keep my legs out
Thursday, March 31, 2016
tuesday
uesday
A.M.
20-30 min easy jog
P.M.
30 min easy pace
Row 500m
100’ Bear Crawl
200’ Farmer’s Carry, 53#
50’ HS Walk
A.M.
20-30 min easy jog
P.M.
30 min easy pace
Row 500m
100’ Bear Crawl
200’ Farmer’s Carry, 53#
50’ HS Walk
Skipped this. I woke up late so took a mental rest day
Monday
Monday
16.5 redo
Or
A1. Overhead Squat 5 x 10, rest 90 sec *moderate weight
A2. Strict Pull Up, 5 x 5-10 unbroken, rest 90 sec
B1. Hollow Rock, 3 x 45 sec, rest as needed
B2. Back Extensions, 3 x 20 reps, rest as needed
16.5 redo
Or
A1. Overhead Squat 5 x 10, rest 90 sec *moderate weight
A2. Strict Pull Up, 5 x 5-10 unbroken, rest 90 sec
B1. Hollow Rock, 3 x 45 sec, rest as needed
B2. Back Extensions, 3 x 20 reps, rest as needed
A1. 135/155/175/205/205
A2. I did 8 reps
Skipped
B1.
B2.
Saturday
Saturday
A. Deadlift to quick single, not 1RM
B. Wtd Pull-Up to quick single, not 1RM
+
40 min @ steady pace
Row 750m
6 Alt TGU, 53#
2 Wall Walks
A. 475 - felt good
B. 70#
METCON - 5 rounds
Shoulders were really tired from this.
A. Deadlift to quick single, not 1RM
B. Wtd Pull-Up to quick single, not 1RM
+
40 min @ steady pace
Row 750m
6 Alt TGU, 53#
2 Wall Walks
A. 475 - felt good
B. 70#
METCON - 5 rounds
Shoulders were really tired from this.
Thursday, March 10, 2016
Wednesday
Wednesday- Squat/Pull CP + MAP 1
For time:
A1. Squat Snatch, 5 x 5 TnG, building, rest 30 sec
A2. Muscle Ups, 5 x 5 Unbroken, rest as needed to keep MU’s unbroken
+
5 sets @ high effort
40 sec Row
20 sec rest
40 sec Alt DB Snatch, 55#
20 sec rest
40 sec Box Jumps, 30” step down
20 sec rest
A1. 135/155
A2. 3 sets Done UB.
I stopped on this. I was feeling weak, deflated and tired.
5 sets:
190/14/12
205/13/11
190/13/11
212/13/11
208/13/11
For time:
A1. Squat Snatch, 5 x 5 TnG, building, rest 30 sec
A2. Muscle Ups, 5 x 5 Unbroken, rest as needed to keep MU’s unbroken
+
5 sets @ high effort
40 sec Row
20 sec rest
40 sec Alt DB Snatch, 55#
20 sec rest
40 sec Box Jumps, 30” step down
20 sec rest
A1. 135/155
A2. 3 sets Done UB.
I stopped on this. I was feeling weak, deflated and tired.
5 sets:
190/14/12
205/13/11
190/13/11
212/13/11
208/13/11
Tuesday
Tuesday- A.M. Threshold Run P.M. LE
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
3 x 1 mile, rest 2 min b/w sets **all sub 7:00
P.M. LE
10 min Aerobic Warm Up
+
3 x 10 sec Bike Sprint, rest 1:50
rest 3 min
3 x 20 sec Bike Sprint, rest 2 min
rest 3 min
5 x 200m Row @ -2 sec from last week, rest 30 sec b/w
+
20 min EMOM
1st- 5 Muscle Ups
2nd- 10 Power Snatch, 95#
3rd- 10 Box Jumps, 30”
4th- 45 sec Bike
+
10 min Cool down
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
3 x 1 mile, rest 2 min b/w sets **all sub 7:00
P.M. LE
10 min Aerobic Warm Up
+
3 x 10 sec Bike Sprint, rest 1:50
rest 3 min
3 x 20 sec Bike Sprint, rest 2 min
rest 3 min
5 x 200m Row @ -2 sec from last week, rest 30 sec b/w
+
20 min EMOM
1st- 5 Muscle Ups
2nd- 10 Power Snatch, 95#
3rd- 10 Box Jumps, 30”
4th- 45 sec Bike
+
10 min Cool down
AM:
6:50/6:53/7:03
PM:
Warm up - Done
Bike sprints done.
Row - done @1:40/500m
EMOM - Done. All unbroken
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