Thursday, October 6, 2016

10/5/2016

AM
30:00 assault bike @Z1

PM
3 sets not for time:
10m forward bear crawl
10m backward bear crawl
-both movements slow and controlled w/low hips and short steps w/hands and feet 
+
Every :60 for 28:00 (7 sets of each)
1st: 2 touch and go squat snatches
2nd: 2 touch and go squat cleans
3rd: 200m ski erg
4th: rest
+
5 sets not for time, rest as needed:
1 lap around rig bear hug sandbag carry, small bag

AM
complete

PM
complete
+
complete
snatches: 95-95-105-105-115-115-125
cleans: 125-125-125-145-145-165-165
+
complete 

10/4/2016

AM
8 sets:
500m row @2:00.0-2:00.9/500m
2:00 walk rest (10:00 between sets 4&5)

PM
3 rounds for movement quality:
15m handstand walk
15 glute-ham sit ups
+
A. Halting snatch-grip deadlift (:02 pause 1" off ground, complete lift, :03 descent) 6x1 starting @100% snatch max and building from there as long as pause is perfect, begin a rep every :90
B. 1-arm DB overhead carry, 6x15m/side; :30 rest between sides
+
For time(s)
.5 mile assault bike
100 double unders
2:00 rest
.5 mile assault bike
75 double unders
2:00 rest
.5 mile assault bike
50 double unders
+
3 sets not for time:
5-10 unweighted glute-ham raises
:30/side plank
+
Balza rehab or Crossover Symmetry recovery

AM
1:59.4
1:59.9
2:00.0
2:00.0
1:59.9
1:59.9
1:59.9

1:59.9

PM
complete
+
A. 165-175-185-195-195-205
B. 35-45-55-65-65-70(R arm only, kept failing snatch w/L arm)
+
2:41 (double unders 8/92.....tripped)
2:23 (double unders 55/20....tripped again)
2:03 (double unders UB)
+
complete
+
Balza rehab complete

10/3/2016

A. Squat clean, 9x1 waveload @175-185-195; begin a rep every :90
+
For time and quality reps:
10 wall balls, 30 to 9'
30 wall balls, 20 to 9'
50 wall balls, 14 to 9'
+
10:00 @80%
30m plate pinch carry, 25/hand
30m unweighted walking lunges
30m bear hug sandbag carry, small bag
30m bear crawl (15m forward + 15m backward)
+
Crossover Symmetry recovery

A. complete
+
4:08
+
complete
+
Balza rehab

10/2/2016

Long, unplugged hike

DNS, not enough time today :( 

10/1/2016

10:00 triple under and freestanding handstand push up practice- alternating between the two, nothing fatiguing
+
A. Power clean from the blocks (just above knees) build to a heavy single in 10:00 (clock starts when you load the bar above 125)
B. 1-arm DB bench press, 3x5-6/side, 21x1; :45 between arms
+
partner work TBD
+
Bis, tris, and abs of choice

complete
+
A. 185 (190 Fx2)
B. 35-40-45(5)
+
3 rounds for time:
400m run
20 kettlebell swings, 35
20 burpees
(13:34)
+
DNS- forgot, oops

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