3-Dec
A. Back squat w/ chains 5, 5, 5, 3, 3, 3; rest 2 min
5x135lbs, 150lbs, 155lbs, 3x160lbs, 160lbs, 165lbs
B. Barbell forward lunges 18-20x3; rest 2 min
B. Barbell forward lunges 18-20x3; rest 2 min
20x95lbs, 20 x 105lbs, 20 x 115lbs.
C. 50 muscle ups for time
C. 50 muscle ups for time
min 1 5ub, 1F, 1
min 2 1, 1F, 1, 1 (13)
min 3 1, 1 (15)
min 4 1, 1 (17)
min 5 1, 1, 1 (20)
min 6 1, F, 1 (22)
Min 7 1, 1, 1 (25)
Min 8 1, 1, 1 (28)
Min 9 1, 1, 1 (31, 30 in 8:35)
Min 10 1, 1, 1 (34-starting to rip- on palm tried taping)
36 @ 11:30
37 @12, 38 @ 12:15, 39 @ 12:35
40 @ 13, 41 @ 13:20, 42@ 13:35
43 @ 14, re-tape wrists skin getting thin there 44 @ 14:50
45 @ 15:06, 46 @ 15:30, 47 @ 15:55
PM
A. Speed Deadlift @60% 1RM; 3 reps x12 @11X1; rest 45 sec
Done @ 163lbs no hook grip.
B. Hang power clean; build to a tough triple TnG
B. Hang power clean; build to a tough triple TnG
103lbs, 133lbs, 143, 148 not so crisp
C. GH raises 8-10x3; rest 2 min
C. GH raises 8-10x3; rest 2 min
3x10.
4-Dec
Sleep 9:30-5:30
10AM
Row 500m @2:03.5
rest 2:30
x12
rest 6 min bw sets 6/7
1. 2:03.5
2. 2:03.5
3. 2:03.5
4. 2:03.6
5. 2:03.4
6. 2:03.5
7. 2:03.5
8, 2:03.5
9. 2:03.5
10. 2:03.5
11. 2:03.4
12. 2:03.5
I found it somewhat comical that James gave me such a precise pace, but he recently told me that he appreciates my precise nature (in a discussion unrelated to rowing) so I took this as a challenge to see just how precise I could get each interval. Honestly, I was quite intimidated when I first saw this workout, but maybe it was the extra 30s rest of the pizza I have had 3 of the past 4 nights or the fact that I ate breakfast this morning, but I felt great. I had to slow myself down a bit the last 100m of each to ease the pace in. It was very tactical to get it to land exactly on the .5 mark each time, but made it fun. :)
2PM
A. Press 8, 6, 4, 8; rest 2 min
8x83lbs, (tougher than I was expecting), 6x88lbs, 4x93lbs, 8x83lbs
B. Push jerk 3, 2, 1; rest 2 min
3x113lbs, 2x128lbs, 1x143lbs (tough)
C. TGU 20 NOT for time @1.25-1.5 pood
Found another weakness...tried 1.25 pd and was shaking everywhere so went down to 1 pood and moved through, but still pretty tough. Rested a bit and went back to 1.25 pood for my last rep on each arm (did 10/arm total). These felt easier than the first two. Were definitely more steady. Perhaps the fact that I jumped to 20kg was the problem & not that I couldn't handle it. However, this untimed event was ~ 14-17 minutes and may have been upwards of 25-30 with the 20kg the whole time.
+
5pm
10 min amrap @90%
Run 200m
30 double unders
5 burpees
5 Rnds + 150m run
1:50
3:45
5:35
7:25
9:15
+150m run
Felt really good!
5-Dec
OFF
Row 500m @2:03.5
rest 2:30
x12
rest 6 min bw sets 6/7
1. 2:03.5
2. 2:03.5
3. 2:03.5
4. 2:03.6
5. 2:03.4
6. 2:03.5
7. 2:03.5
8, 2:03.5
9. 2:03.5
10. 2:03.5
11. 2:03.4
12. 2:03.5
I found it somewhat comical that James gave me such a precise pace, but he recently told me that he appreciates my precise nature (in a discussion unrelated to rowing) so I took this as a challenge to see just how precise I could get each interval. Honestly, I was quite intimidated when I first saw this workout, but maybe it was the extra 30s rest of the pizza I have had 3 of the past 4 nights or the fact that I ate breakfast this morning, but I felt great. I had to slow myself down a bit the last 100m of each to ease the pace in. It was very tactical to get it to land exactly on the .5 mark each time, but made it fun. :)
2PM
A. Press 8, 6, 4, 8; rest 2 min
8x83lbs, (tougher than I was expecting), 6x88lbs, 4x93lbs, 8x83lbs
B. Push jerk 3, 2, 1; rest 2 min
3x113lbs, 2x128lbs, 1x143lbs (tough)
C. TGU 20 NOT for time @1.25-1.5 pood
Found another weakness...tried 1.25 pd and was shaking everywhere so went down to 1 pood and moved through, but still pretty tough. Rested a bit and went back to 1.25 pood for my last rep on each arm (did 10/arm total). These felt easier than the first two. Were definitely more steady. Perhaps the fact that I jumped to 20kg was the problem & not that I couldn't handle it. However, this untimed event was ~ 14-17 minutes and may have been upwards of 25-30 with the 20kg the whole time.
+
5pm
10 min amrap @90%
Run 200m
30 double unders
5 burpees
5 Rnds + 150m run
1:50
3:45
5:35
7:25
9:15
+150m run
Felt really good!
5-Dec
OFF
split dork :)
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