A. SqT Clean – heavy triple, heavy double, heavy single ; relative to the day
*spend 20 min once warmed up here – be smart. It’s been a long week. Max # not target of any. Think speed, footwork, timing etc
B. Teams of 2
5 min max calories on bike – switch whenever; max calories win
Rest
C. Teams of 2
2500m row (swap every 250)
250 double unders
2500m row (swap every 250)
D. HS Hold – shoulder health and positioning is goal here
E. 10 min of Scap work – rotator strengthening
F. Athlete specific core work
Running work:
5 mins downhill sustainable pace.
5 mins to get back where I started up hill
Amrap 10:
30 DUs
15 Burpees
*on the porch of the cabin
Now off to the slopes. Going to do some tabata clapping push ups and HS holds tonight when I get back.
Saturday
A. Triples at 209 (95kg). Doubles at 220 (100kg). Single at 227 (103kg). Single 231 (105kg). *PR
B. 85 cals with Lynn
C. 22:02 with Kel.
A. 275 lb for a heavy triple for the day/315 lb for a heavy double for the day/failed 350 lb for a heavy single today
B. Airdyne bike. :40 sec sprint x 5 rest 3:30.
C. Emom 14 minutes
Odd 17 cal row
Even (-2) strict hspu
-16/10/9/10/8/10/10= 73 total
A. 3 @ 285#
2 @ 301#
1 @ 317#
B. Done. 290 cals.
C. Done. 18:57 lost a lot of time transitioning.
A. 2RM @85kg/187lbs
B. Partner with Kel: 92 calories
C. Partner with Lynn: 22:22
Little tired from yesterday but worked out anyway on what is usually my rest day
A- clean clusters 1.1.1 15 sec rest
Finished at 280-285-290
B- strict press + push pressx3 + push jerkx3+ split jerkx3
Finished at 200#
C- 15 min AMRAP
15 kb swing 70#
15 BJ 30inches
Score: 9+2
D- strict mu work
E- AD intervals
AMRAP was rough. Definite mental struggle after competing yesterday. Body is not used to working out on Sundays and I could feel it mentally and physically.
A. 281# triple tng(PR), 291# double TNG (pr), 295# single
B. 19:29 w partner row and doubles
C. 253 cals on SCHWINN
D. Parallete HS holds + MU hspu
Sundays Work; Trying to get leg strength to come back a bit
Front SqT
100×5 110×5 120×5 130×3 135×1
drop to 110 x 3 x 2 sets