10/17
AM
AD 30 sec @85%
AD 30 sec @50%
x5
rest walk 2 min
x5 - increase avg watts per set of 5
AD 30 sec @85%
AD 30 sec @50%
x5
rest walk 2 min
x5 - increase avg watts per set of 5
Done
Set 50%/85% RPMs
1. 48-51/60-66 Ave 62
2. 49-52/65-69 Ave 67
3. 49-55/69-74 Ave 71
4. 49-56/71-76 Ave 73
5. 44-53/75-79 Ave 76-perhaps a bit over 85%
PM
A1. Back squat @85% 1RM; rest 20 sec 190lbs. Tough.
A2. 5 rebounding broad jumps; rest 20 sec - high knee jumps ~30' per set
A3. jumping BS - 30% 1RM - 5 reps; explode off ground through heels; rest 20 sec 68lbs
A4. Freeze Box Jumps - jump up to 90% max height; step down; rest 3 sec x 6/set; rest 3 min x 5 sets 35"
Set 50%/85% RPMs
1. 48-51/60-66 Ave 62
2. 49-52/65-69 Ave 67
3. 49-55/69-74 Ave 71
4. 49-56/71-76 Ave 73
5. 44-53/75-79 Ave 76-perhaps a bit over 85%
PM
A1. Back squat @85% 1RM; rest 20 sec 190lbs. Tough.
A2. 5 rebounding broad jumps; rest 20 sec - high knee jumps ~30' per set
A3. jumping BS - 30% 1RM - 5 reps; explode off ground through heels; rest 20 sec 68lbs
A4. Freeze Box Jumps - jump up to 90% max height; step down; rest 3 sec x 6/set; rest 3 min x 5 sets 35"
+
For time:
40 db thrusters 45# - go for it
10/18
AM
EMOM for 24 min
minute 1 - 3 power cleans off blocks - waveload/set 135, 135, 145, 135, 135, 145, 145, 150
minute 2 - 5 box jumps 30"
minute 3 - 3/amrap unbroken muscle-ups per set - 3 one min, amrap next time, 3 ..., amrap...
3/6/3/7F8/3/6F7/3/8=39
EMOM for 24 min
minute 1 - 3 power cleans off blocks - waveload/set 135, 135, 145, 135, 135, 145, 145, 150
minute 2 - 5 box jumps 30"
minute 3 - 3/amrap unbroken muscle-ups per set - 3 one min, amrap next time, 3 ..., amrap...
3/6/3/7F8/3/6F7/3/8=39
+
EMOM for 22 min Didn't do with OC THrowdown Qualifier having a bunch of light DLs & burpees over bar.
odd - 4 TnG deadlifts 165#
even - 10 pushups
PM
50m swim @ hard aer pace
rest 30 sec
x16
Done, 53-55s per set.
10/19
AM
OC Throwdown Qualifier workout
AMRAP in 14 minutes
10 burpees over bar (funny standards, hand release burpee parallel to bar, then bar facing to jump over with fully extended hips. )
15 hand-release Deadlifts @ 110lbs. Had to control it down and then flash fingers.
20 Wall Balls 14#/10'
Got through 5 rounds and 6 WBs of the 6th round. Burpees were the worst and for the first time EVER WBs were the best part. I did 4 of the 5 completed rounds UB. Round 2 I bobbled on rep 7 & then right back to it. Burpees were just "poor me this sucks" time where I was stepping back (despite Becca's encouragement to jump) after round 1. difference maker there. All DLs UB & unremarkable. Just had to keep deciding to hold on to the bar & stand up. I was pretty cashed at the end.
Rest 5-7 minutes then did
14 min EMOM in place of 22 min EMOM from yesterday
odd - 4 TnG deadlifts 165#
even - 10 pushups
Short rest and then...
For time - hold steady till AD then go hot: -
600m row Slow ~ 2:15-2:20 pace
30 double unders Grabbed wrong rope & was tripping nearly every other rep.
15 toes to bar UB
400m row Touch better -~ 2:10ish
10 power cleans 95# UB TnG
0.5 mile AD I had no idea how long this would take. Thought maybe under a minute & went hot-as I could but then lost steam. AD part took about 1:25ish and I've totally blanked out the overall time. It's written down at the gym. 10+
PM was locked out of my own gym Saturday PM. Literally. lost key that I hadn't loaned out. Couldn't reach any nearby coaches so did Sunday AM.
A. Hang squat snatch clusters - below knee; 3.3.3x3; rest 30 sec/rest 3 min
95 1,1,1. F,1,1. 1, 1, 1.
105 3x3
115 1FF, 1F1, 1, 1, 1. +
For time:
10-8-6-4-2
front squat 135# from ground-ub FS
low bar muscle-ups
7:30 -slow transitions
10 burpees over bar (funny standards, hand release burpee parallel to bar, then bar facing to jump over with fully extended hips. )
15 hand-release Deadlifts @ 110lbs. Had to control it down and then flash fingers.
20 Wall Balls 14#/10'
Got through 5 rounds and 6 WBs of the 6th round. Burpees were the worst and for the first time EVER WBs were the best part. I did 4 of the 5 completed rounds UB. Round 2 I bobbled on rep 7 & then right back to it. Burpees were just "poor me this sucks" time where I was stepping back (despite Becca's encouragement to jump) after round 1. difference maker there. All DLs UB & unremarkable. Just had to keep deciding to hold on to the bar & stand up. I was pretty cashed at the end.
Rest 5-7 minutes then did
14 min EMOM in place of 22 min EMOM from yesterday
odd - 4 TnG deadlifts 165#
even - 10 pushups
Short rest and then...
For time - hold steady till AD then go hot: -
600m row Slow ~ 2:15-2:20 pace
30 double unders Grabbed wrong rope & was tripping nearly every other rep.
15 toes to bar UB
400m row Touch better -~ 2:10ish
10 power cleans 95# UB TnG
0.5 mile AD I had no idea how long this would take. Thought maybe under a minute & went hot-as I could but then lost steam. AD part took about 1:25ish and I've totally blanked out the overall time. It's written down at the gym. 10+
PM was locked out of my own gym Saturday PM. Literally. lost key that I hadn't loaned out. Couldn't reach any nearby coaches so did Sunday AM.
A. Hang squat snatch clusters - below knee; 3.3.3x3; rest 30 sec/rest 3 min
95 1,1,1. F,1,1. 1, 1, 1.
105 3x3
115 1FF, 1F1, 1, 1, 1. +
For time:
10-8-6-4-2
front squat 135# from ground-ub FS
low bar muscle-ups
7:30 -slow transitions
10/20
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