Apr-16
Rest/Yoga
Apr-17
AM
Rest / Recovery Modalities
-Contrast Shower
-Stim
-Normatec
-Mobility
PM
A. Split Jerk - 10 singles @ 82%; rest 90sec
B. 1&1/4 Front Squat - 5 x 2; rest 2:30 (moderate load, focus on speed out of the hole)
C. Banded Strict HSPU - 12 sets of 3 UB reps rest to full recovery b/t
D. Strict Lean-away CTB Pull-ups holding Hollow-body - 12 set of 3 UB reps rest to full recovery b/t
E. Knees tucked Bar Front Lever - 5 x AMSAP; rest 90sec
NOTES:
30min z1 row
Had to wake up at 4am and felt beat up from the deep tissue message the day before
Apr-18
Open 13.1
+
Rest to full recovery
+
Row 2k for time
NOTES:
13.1= 165 (15into 165 snatches) felt huge cardio duress
2k= 6:50 cardio duress
Apr-19
Rest
Apr-20
AM
10min Ski
10min Row
10min AD
10min Row
10min Ski
*all @ EN1 pace (120-140 BPM)
PM
A. Squat Clean From Low Blocks x1 + Front Squat x1 - 6 sets of the complex; rest 3min (heavy across)
B1. Strict Muscle-up x1 + Ring Dip x5 + Rings Support (RTO) xAMSAP - 6 sets of the complex; rest 30sec (RTO=rings turned out)
B2. Banded Assisted Paralette Planche Hold - 6 x AMSAP; rest 60-90sec as needed
C1. 3" Strict Deficit HSPU @31x3 tempo - 6 x AMRAP; rest 30sec (don't fight for any reps)
C2. Hollow Rock - 6 x AMSAP; rest 60-90sec as needed,
NOTES:
A- 265 (powered every single one and rode it down no matter how hard I tried to drop) was at 275 and dropped to 265 to try and drop faster but didn't work
Core work was solid but hspu were weak shoulders feel weak
Apr-21
AM
Rest / Recovery Modalities
-Contrast Shower
-Stim
-Normatec
-Mobility
PM
20min Aerobic Circuit (mix movements from workout w/ cyclicl movements)
+
3min AMRAP
30 Double-unders
15 Wallball
10 Burpees
Rest 3min
...
3min AMRAP
15cals Assault
10 Hang Power Snatch @ 75#
10 TTB
Rest 3min
x4 Rounds (24min work + 24min rest)
+
AD/Row/Ski - 10min @ recovery pace
NOTES:
2 rounds due to master regional wods for peak team
R1= 2+7WB/ 1+9snatches
R2= 2+5WB/ 1+1snatches
Apr-22
AM
Track-style Warm-up - 15-20min (get w/ Guido for suggestions here)
...
Run - 20min @ HR 150 BPM (record distance covered)
...
Row/AD - 20min @ REC/EN1
PM
A. 2 Position Squat Snatch (hip/floor) - 1 complex on the min for 8min @ 165-185#
B. Snatch Pulls w/ Chains - 5 x 1.1; rest 10sec + 3min (same loading as last week)
+
Gymnastics Play - 20min
*include:
-levers (front / back, tucked, band assited)
-Free HS Holds (start w/ wall-facing & attempt to hold free...progress to in-place)
-Candlestick Rolls to pistols
-Back Bridge press-ups
-Back Pull-overs
A-185 easy
B- 255(305 with chains)
Apr-23
Rest/Yoga
April 24
Master wods 1&2
1- 1rm snatch- 255
Pull is great receiving position not so great 265 was easy to pull over my head
2- 5min AMRAP
5 muscle ups
10 pc @ 155
Score : 4+2
April 25
Master Wod 3
21-15-9
Dead@ 225
Box jump 24”
Hspu
Score: 4:47
All UB, paced the hspu very well just need to acquire some speed and muscle endurance but on the way there.
April 26
Mock team comp for a buddy of mine
3men/3women
Wod 1- 2 rowers 5k/5k for time
Wod 2- 1 person works at a time 6 rounds total 50ub dubs/ 40kb @55/ 30wb @20
Wod 3
21-15-9
Pc @135
Fs
Burpee
(Sincronised 3men/3women)
April 27
Master Wod 4
Double Jackie
1,000m row
50 thrusters (65)
30 c2b
X2rounds
Score: 17:18
Need thruster work/ bottom squat position
Played gymnastics horse 2 hours before and affected grip a little but nothing to cry about
Apr-28 continued -
AM
Rest / Recovery Modalities
-Contrast Shower
-Stim
-Normatec
-Mobility
PM
A. Split Jerk - 8 singles @ 85%; rest 90sec
B. Pause Front Squats - 6 x 2; rest 3min (mod-heavy, 2sec pause in bottom...STAY ACTIVE)
C. Banded Strict HSPU - 15 sets of 3 UB reps rest to full recovery b/t
D. Strict Lean-away CTB Pull-ups holding Hollow-body - 15 set of 3 UB reps rest to full recovery b/t
E. Knees tucked Bar Front Lever - 5 x AMSAP; rest 90sec
NOTES:
Am- cryogen therapy #popsicle
PM
A- 275(light and easy)
B-275 felt good worked on some ankle mobility before
C- felt really good no missed sets. Took a good amount of rest but happy with it; got better as I went focusing on the perfect hollow making the hspu easier on myself
Skipped d&e due to double Jackie the day before and the gymnastics horse
Apr-25
5 Rounds for time
400m Run
20 Burpees
*try to pace this so that each round is the same split time but effort reaches 100% by the final round
14:28 felt good. Paced perfectly I believe reaching 100% last round believe I could have gone faster on the runs.
Apr-26
Rest
