Day 1 - DL int + BSq mod + Step-up Stamina
A. Deadlift, work to a challenging single - NOT a max
B. Back Squat @ 50X1, 4-4-3-3-2-2, 2 min - only last 2 sets tough, build for 1st 4 sets
C. DB Russian Step-ups onto 20” box, 15/leg x 3 sets, 30 sec b/t legs - increase load per set, last set should be GRUELLING
A. up to 460. with belt. Felt right, left a bit in there, no psych up or anything wild.
B. 225,245, 265,285, 305x2,320x2. with belt, knee sleeves and oly shoes. Haven't been wearing anything except nano's most days. Decided to use the accessories today.
C. 35#, 35#, 45# per hand.
In warm up I worked up to a moderate hang power clean, hang clean at 175#. Very easy. Cleans feel fine.
In warm up I worked up to a moderate hang power clean, hang clean at 175#. Very easy. Cleans feel fine.
Day 2 - Press int + Ring MU’s + GHR + AD ALEnd
A. External Rotation variation - both arms moving @ once
B. Scapular retraction variation with straight elbow - both arm moving @ once
C. GH Raises @ 20X0, 5 tough reps per min x 5 mins
D. GH Raises @ 10X0, 25 x 1 set
D. AirDyne, 18 sec near ALL OUT x 6 sets, 4 min min b/t
A + B. completed ironscap routine.
C. complete with 35# across chest
D. complete with 10#
E. 27,27,11(different bike),25,24, 20.
Day 3 - ABC + 30 min MAP Low %’s
EMOM x 15 mins:
1st - 10-15 sec L Sit on Rings
2nd - 20 sec weighted front bridge
3rd - 5 SLOW GH Sit-ups
+
30 min @ 75% effort:
100 cal AirDyne
10 unbroken Russian KBS @ 32kg x 5 sets - 5 breaths b/t
100 cal Rowing
10 continuous burpees x 5 sets - 5-7 breaths b/t
AirDyne for Cals in remaining time
complete EMOM. ~12s sit on rings. 25# plate on back for bridge, 25# weighted sit-up. Was at home, so didn't have access to GHD.
30 min AMRAP- misread this and completely left out the Rowing. Thought it was odd I was on the bike for ~18 mins at the end. Got 362 cals.
A. External Rotation variation - both arms moving @ once
B. Scapular retraction variation with straight elbow - both arm moving @ once
C. GH Raises @ 20X0, 5 tough reps per min x 5 mins
D. GH Raises @ 10X0, 25 x 1 set
D. AirDyne, 18 sec near ALL OUT x 6 sets, 4 min min b/t
A + B. completed ironscap routine.
C. complete with 35# across chest
D. complete with 10#
E. 27,27,11(different bike),25,24, 20.
Day 3 - ABC + 30 min MAP Low %’s
EMOM x 15 mins:
1st - 10-15 sec L Sit on Rings
2nd - 20 sec weighted front bridge
3rd - 5 SLOW GH Sit-ups
+
30 min @ 75% effort:
100 cal AirDyne
10 unbroken Russian KBS @ 32kg x 5 sets - 5 breaths b/t
100 cal Rowing
10 continuous burpees x 5 sets - 5-7 breaths b/t
AirDyne for Cals in remaining time
complete EMOM. ~12s sit on rings. 25# plate on back for bridge, 25# weighted sit-up. Was at home, so didn't have access to GHD.
30 min AMRAP- misread this and completely left out the Rowing. Thought it was odd I was on the bike for ~18 mins at the end. Got 362 cals.
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