Oct-28
AM
5x
Airdyne - 4min @ 90%
Airdyne - 1min @ 50%
+
Mobility
PM
15-12-9
Power Clean @ 115#
Burpee AFAP
Rest 8min
x3
*top times are sub 3min…film
NOTES:
AM- pushed it hard on the Assault Bike
PM- KB@ 2POOD and GHD sit-ups
R1- 2:50
R2- 2:44
R3- 2:32
Oct-27
AM
3x Core Stability Routine #2
12-15 ABwheel Roll-outs (sub BB roll-outs)
AMSAP Frog Stand
AMSAP Rings Support L-sit Hold
12-14 Supine Windshiled Wipers
45sec Side-plank ea side
PM
A. Snatch Balance x1 + Hng Squat Snatch x1 - 1 set of the complex on the min for 8min (165-185# across)
B. HB Back Squat - 3,3,3; rest 90sec (heavy across)
C. Muscle-up - 4 UB reps on the min for 6min (focus on breathing)
+
Flight Simulator in sets of 5
5-10-15....45-50-45...15-10-5 reps of double-unders
*each set must be UB or start THAT set over
NOTES:
PM
A- skipped, tight shoulder and wrist
B- 355#
C- same as A
Flight stimulator 7:52
Oct-25
AM
A. Deadlift - quickly build to moderate TnG triple; rest as needed
+
7 Rounds for time
10 Deadlift @ 185#
15 Wallball
*target time = 8:00 or faster
NOTES:
A- 455
B- 7:25
Oct-24
AM
Airdyne - 20min @ Z1
Mobility - 10min
Row - 20min @ Z1
Mobility 10min
PM
A. Snatch Grip Push Press from blocks - 5 x 3; rest 90sec (build, NOT TnG)
B. Snatch Pull x1 + Hng Snatch Pull x1 - 5 x 3; rest 90sec (245-255# across, use lifting straps, perfect hip/spine mechanics)
C1. BB Snatch Grip OH Carry - 4 x 75m @ 95#; rest 30sec
C2. Skin The Cat - 4 x 45sec AMRAP Slow-controlled reps; rest 2min
NOTES:
Completed the Am session.100cal in 18min @Z1 on the assault bike. Rested and iced wrist the rest of the day. Going to tape up my wrist for the next cardeo endurance test word tomorrow.
Oct-23
AM
3x Core Stability Routine #1
60sec Wall-facing HS Hold in perfect hollow-body position
AMSAP - Hollow-Rocks
AMSAP - Arch Body Rocks
6x Strict Rings Neutral Grip ""TTB"" Negatives (control negative 6-10sec ea rep)
PM
TGU - 16 Reps NOT for time @ 53-62#
+
A. Jerk Grip OHS - 10min of practice (film)
B. Squat Clean x1 + Hng Squat Clean x1 - 1 set of the complex on the min for 7min @ 205-225# (perfect tech)
C. BB Back Rack Split Squat @21x1 tempo - 3 x 8-10 ea leg; rest 45sec b/t legs (155-185#)
+
10 Rounds for time
10 Box Jumps
10 Burpees
*target time = 9:30 or faster
NOTES:
TGU @ #55
A- @95 & 115 Stability not mobility
B- #225 then scaled down after failing hang squat 4th round to #205
Had a couple people watch me and no matter how hard I tried to correct the clean they said I was still pulling off of my toes. (Didn't feel smoothe)
C- skiped due to wrist
D- 16:56 (1 arm burpees) still felt it cardeovasciralery
