am:
A. :35 sprint on bike x 6; rest 2:15 btwn
B.
Row 800m @90%
rest 2 min
2 min on bike @90%
rest 2 min
800m Row @90% (relative)
C. L- Sit ; accrue 2:30 total
pm:
A. 12 min clock
5.4.3.2.1.
Deadlifts (365/253)
Muscle ups
+
in remainder of time,
5 wall balls (30/20)
5 C2B pullups
**Note time of 5.4.3.2.1 WOD + score of 2nd part. Essentially, the 5.4.3.2.1 is a BUY in to the remainder of time WOD, BUT, note time for future on this.
***Weight on Deadlift; if the 365/253 exceeds 80%; scale back a bit. Understand with the DL some folks don’t have a large 1 Rep, but can rep these weights for this workout. Know yourself and be smart. If you are starting with singles on this, scale back a bit.
B. 20 min on bike
legs only
:30 on hard
:30 on easy
C. Scap Work 10 min
D. 20+ of static stretching and foam rolling
Damn, that’s going to be a lot of heavy wall balls and C2B’s! My fingers are still shaking as I’m writing this from yesterday’s crapola…
5.4.3.2.1 = 2:07, then 12+5 on the wall ball/c2b
20 mins on AB, legs only, :30 hard/:30 easy = 250 Cals
Have some good old bench press and DB strict presses to do to finish up the day!
Test
AM: some light C&J workout
PM:
5.4.3.2.1 – 1:53
WB + C2B- 16 +2
Bike only 156 (brooks is a freak with that thing. Great job man!)
Scrap work: used the crossover bands
Wednesday:
AM:
A. 121 cals for sprints on bike
B. Row+Bike+Row=12:25
C. L- Sit ; done
PM:
A. 10:03, 3+2
B. 20 min on bike, legs only, jazz hands: 141
C. Scap Work 10 min
Russian dips: 7
Hspus EMOM:
5 minutes: 10, 8, 10, 8, 5
D. 20+ of static stretching and foam rolling
loved it today.
A. Stayed about 500 cal every round
B. 2:45.0, 38 cal, 2:53.2 (puked after the 2 min rest after bike)
C. Done
Pm.
A. 5:34 6+5, huge huge huge pr for me, did the mu’s unbroke, and 15 done just over 5 minutes with heavy dead. Was very aroused. Did butterfly on the c2b which are feeling better
B. 210!!!!! I think i had more in me too!
C. Done
D. Done
What a day of conditioning, felt great and engine is building. Pushing myself into a state of puking (not my goal) but I feel I’m learning to push harder and longer.
A.M.
A. Broke the aerodyne haha tried to stay at 31mph
B. 2:43, legs only aerodyne broke , 2:50.
C. 90 Sec took all day!
P.M.
A. 5.4.3.2.1 – 3:40 all UB so pumped about this!!!
10+7 rds
B. Done on rower.
AM: shoulder work
PM:
5.4.3.2.1 – 2:01
WB + C2B- 16+1
20 min bike 225
Scrap work: used the crossover bands
Still trying to kick this cold and get my voice and Lungs back
A- front squat 30×0 3rm
255-275-295-315failed second rep(too big a jump) 305 is doable here
B- 50 strict hspu time: 2:58
C- 3 rounds
10 squat clean 155
10 kipping hspu
10 30 inch Bj stepdown
30 dus
Time: 8:07
D- hs walk practice 5x40ft
E-scap work
Fuck man nice on the mus!! It was a huge pr for me getting all unbroke too
Today my training seems to be sporadic with the ECC uphead.
A. Event 2 ECC clean and jerk ladder test
B. 5,4,3,2,1 deadlift 365 and mu 2:03
Into the amrap of 5 wbs 30lb and 5 c2b
16 rounds + 5 wbs.
C. Bike done
D. Recovery done.
5.4.3.2.1 2:58
Did wall ball to bench due to a bad knee pain got 15+8
20 min 30/30 legs only on AB 194 cal
156 cal on the bike
5.4.3.2.1 3:41 10 rds
Pm A: 365 felt heavy after the first 5 rep but completed all rounds MU unbroken time 5:33 and 10rds + 9
20min emom i hit 216 cal
5.4.3.2.1 = 3:12, did it at #315 as this was more appropriate compared to my 1rm
then 9+4 on the wall balls and chest to bars
20 min on bike, legs only, :30 hard/:30 easy. finished with 184 cals
L sit holds, worked on some L-sits to handstand holds
A. Done
B. 2:50/ 80 cal./ 2:45
C. 7:25
D. 3:30 + 12
A. Done
B. 2:53/69 cals/2:52
C. 5:41 for Lsits came out blazing and died
D. 3:53 (did DL UB which is a big win for me) then 13+5
E. AD done – 321 cals
1. 75 GHDs
2. 12 min clock
5-4-3-2-1
Deads @ 253#
Burpee c2bs–> 3:22
-remaining time-
AMRAP of
5 wall balls @ 20#
5 pull ups
11+1
3. 20 min on bike legs only
:30 hard
:30 easy
4. L-sit holds and practice