Thurs Feb 6
rest- OR till 2200
30min squat day 12
Fri Feb 7
part 1
A- 100 hspu- ~14:58 [50(5:10) c2w, 50b2w]
B- c2b pu clusters- 1.1.1.1.1, 10s/2min- 20/ 20/ 20/ 35/ 35lb
C- snatch x1- 135(10)/ 155(10)
D- snatch balance- 135(3) x2/ 155(2) x2
+
30 PC 225, 5 t2b EMOM
~8:57
part 2
A- alt e2mom x5 rounds
1- Arnold press 31x1- 40lb(10)
2- 1 strict archer pu, ea
B- alt E2MOM x5 rounds
1- 5 pendlay rows- 205/ 215/ 225/ 235/ 245
2- 15 db side raises- 15lb fg x5 sets
C- alt e2mom x3 rounds
1- Scott curls- 65(15)/ 75(12)/ 85(9)
2- 3 dragon flag pulls
D- alt e2mom x3 rounds
1- 8ea fg Arnold curls 20lbs
2- 5ea fg db ext rot @31x1 20lbs
+
20min 80%
20 (10ea) 185lb oh hold 'A' drill
15 incline sit-ups
7 harop curls
0.5mi watt bike
~6 rounds +20 +3
+
mob
30min squat day 13
Sat Feb 8
42 min-
6min jog
30min watt bike
6min jog
~watt bike, get off q 3min and do 35s FLR, pointed toes, pull hands back and supinate
- lvl 18, 80 rpm avg, 290 watts (most if peddling time spent ~310-325)
- 385 Cals
+
50/ 40/ 30/ 20/ 10
ub thrusters 45lb
back extensions
~13:27
+
mob
30min squat day 14
Sun Feb 9
20min ez row
~1:56 avg, 5150m (19:27 5km), on broken rower...
+
squat- 275(5)/ 295(5)/ 315(4)/ 275(5)
+
30min squat day 15
Mon Feb 10
A- alt e2mom x5 rounds
1- 2 1.25 FS- 225/ 235/ 245/ 255/ 265lb
2- pull-up clusters 1.1.1.1.1- 70/ 88/ 105lb x3 sets
B- 50 BS 265lb- 6:54
C- 100 strict pull-ups- 7:49
D- snatch- x1, 20sets, 135lbs
+
mob
30min squat day 16
Tues Feb 11
5min rest
5km row- 19:10 (5200 20:00), ez recovery... felt better here... hammies/adductors limiter in run, breathing ez, hr only 140s
+
mob
30min squat day 17
Wed Feb 12
A- ps- 185lb- feeling crisper. high catch
B- 30 ps 165lb- 8:19, slow eccentric so no banging weights made this tough... all singles...
C- SJ- 260lb, better
D- PP- 240lb, eh
E- P- 205lb (15lb pr!)... happy here!...
+
30min squat day 18
Thurs Feb 13
rest
30min squat day 19
Fri Feb 14 (valentines)
part 1
A- 3rm ring dip- 135lb
B- 3rm bar dip- 160lb
C- strict L MU- 7 ub
D- 10min AMRAP
10 bar over burpees
10 snatch 165lb
~3 rnds +4
part 2
A- cgbp- fg, 185(10)/ 205(10)/ 210(9)
B- alt e2mom x5 rounds
1- Arnold press, fg 31x1- 40s(12)/ 45s(10) x2/ 45s(8) x2
2- 6 ring press outs
C- alt e2mom x3 rounds
1- 20 db lat raises, fg, 15lbs
2- 5 inverted pelicans
+
10 rounds 80%
11 watt bike Cals
3 ea leg 35lb fg oh step ups 20"
7 harop curls
~21:14
- first round ~3:00, then 2:15, then ~2min/ round for the last 8... comfy pace, hr, 160s
part 3
45min mobility
30min squat day 20
didn't realize it has been so long since a post...
~gm2
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