Competition:
Am
A. 500m Row x 7; rest 2:15 (hard intervals – this is individual pacing) – same pace as last week for 5 out of 7. Other 2, @ -1 second off last weeks pace
B. 6 Strict HSPU + 8 Kipping HSPU x 5 sets; rest 2:15 between (athlete chooses height of deficit) – building on last week. Try use same height if competed all last week. Structure accordingly
C. Single leg steps up – suitcase hold to 20″. 12-14 reps alternating legs. Rest 2 min between
Pm
A. Back SqT – 5×5 ascending. First working set at 75% + 1×590% of your heaviest 5 today
B. Running clock
5 min AMRAP
5 thrusters 185/113-123
7 bar lateral burpees
9 t2b
Rest 5 min
AMRAP 10
10 thrusters 100/68
14 bar lateral burpees
18 t2b
C. DB sa row : 15 rep each side X 3 sets with 2-2 second pause at top
D. 3 X 15 Ghd back ext. rest 1 min between or 3 X 25 on reverse hyper
Am (work globo)
1) Airdyne
1:30 on / 2:15 off
x 7
= done (same pace as last week)
2) HSPU complex
= done (no deficit to work with so did did the complex every :90 x 5)
3) SA DB :15 rows
= done
AM:
A. Rows
-1:34.4
-1:34.6
-1:34.7
-1:34.8
-1:34.5
-1:33.5
-1:33.7
B.
Am:
A. Added in snatch…up to 70 kg
B. See picture…went right to the wall during rest period for 10 UB strict HSPU
C. HSPU complex: 1x 2″ deficit/ 4x 4″ deficit
Row-
1:55.3/1:54.5/1:55.8/1:54.8/1:55.2/1:55/1:55.6/1:56.4. With 5 strict hspu on the rest
AM
A. Rows
1:50.3,1:49.9,1:50.3,1:50.5,1;50.8,1:51.2,1:53.0 (I died…)
B. HSPU complex: 6 strict + 8 kipping – done w 10# plates + ab mat (getting closer to rx…) **all sets ub in ~30s
C. Step ups
25# x 14 x 1
30# x 12 x 3
Hspu- 6 strict + 8 Kipping to floor for two sets survived then died and did two sets of 4/5 strict + 5/6 kipping – my arms died.
3 sets of step ups with 35# in between I did the single arm rows w/ 35#
Squat 5×5 70kg/73kg/75kg/80kg/85kg drop at 75kg
5 amrap – 2+4 (115#)
10 amrap 3 + 19
Am
A. Row: 1:57, 1:56, 1:56, 1:56, 1:56, 1:57, 1:56. Much more consistsnt this week.
B. Just did few sets of strict to mat trying to save shoulder for Miami 🙂
C. Done using 35# KB.
Pm
A. 100kg X 5. Felt very heavy today.
B.
Amrap 5= 3 rounds @118# for thrusters
Amrap 10= 3+22
Rows
1:39.1
1:38.9
1:39.3
1:38.5
1:38.2
1:37.5
1:36.5
HSPU done all just on the mat
Did deficit work yesterday
Squats done
Accessory work done
Metcon 1
3 full + 4 Thrusyers
Metcon 2
4full + 1 thruster
Fighting off a head cold and some congestion so skipped rowing but did everything else. Will hit row tomorrow regardless of how I feel and just get it done.
Accessory work done as warmup
Step ups 50/60/70/70
Hspu work done at same height on 55# plates
Squats done 285/295/305/315/325/295
Kind of going back to square one with Squat form and fixing some things so weight not crazy right now
Metcons: 3+13/3+39 (thrusters got heavy in that first one. Second one was just a plug away workout and get work done)
A – Row 500 x4
B – HSPU (strict then kipping, 1 cushion better depth than last week) 5+4, 5+4, 5+4, 5+2, 4+0
C – worked some bottom up squats for position – very light
D – metcon 1 – 5 min amrap: 5 thrusters @ 135, 7 bar burpees, 9 ttb: 1+13
rest five minutes
Metcon 2 – 10 min amrap: 10 thrusters @ 95, 14 bar burpees, 18 ttb: 2+14