May 25-28, 2015

May-25

AM

AB - 10min @ EN1 (120-140)

Row - 10min @ EN1

Ski Erg - 10min @ EN1

PM

A. Ankle Mobility - 10-15min targeted work

B. Band Assisted Shrimp Squat - 3 x 10-12 ea leg; rest 60sec (focus on ankle mechanics, should be done barefoot)

C. Band Assisted Pistol - 3 x 10-12 ea leg; rest 60sec (same)

D. Valgus Band Overhead Squats - 3 x 8-10; rest as needed (moderate load, band resistance should be high)    

Notes: 

Knee a little sore after pistols

May-26

PM

6min AB @ EN1

3min AB @ EN2 (140-160 BPM)

4min AB @ EN1

2min AB @ EN3 (160-170 BPM)

+

4min AB @ Threshold (90-95% effort, 170-180 BPM)

4min Rest

4min 8 Snatches @ 75# + 6 BF Burpees

4min Rest

x2 Rounds

+

10min AB @ Rec (100-120 BPM)

Notes:

6min- 207w

3min- 288w

4min- 178w

2min- 357w

R1- 67cal/392-409w

R1- 6rounds

R2- 49cal/356-409

R2- 5+1bp

May-27

AM

A1. Chinese Plank (face-up) - 4 x AMSAP; rest 30sec

A2. Chinese Plank (face-down) - 4 x AMSAP; rest 30sec

A3. WF HS Hold (HB Position) - 4 x AMSAP; rest 30sec

A4. Single-leg 1/4 Squat Banded Pallof Press - 4 x 15 ea side; rest 90sec

B. Anle Mobility - 10-15min targeted work

PM

A. HB Back Squat - 5 x 3; rest 3min (heavy across)

B. RDL - 4 x 5; rest 2min (mod-heavy)

C. BB Shoulder Press - 3 x 8; rest 90sec (mod)

D. Wtd. CTB Pull-up - 5 x 3; rest 3min (heavy across)    

Notes:

A1- 3:19/3:01/2:30/3:05

A2- 3:02/2:30/3:10/2:30

A3- 1:26/1:10/1:06/1:00 

A- 315 felt heavy

B- 275

C- 135 last set missed by 1 rep 

D- 55lb 

May-28

Rest...and go from here