Tues Apr 1
10min row acc, relax
+
10min sa plank
~6:50 (5min at 6:55)
+
10min ring support hold (on bars)
~6:50 (5min at 7:20, did tabata style with last set at 30s to finish... ouch)
+
10min squat/mobility
Wed Apr 2
ring work
3 incline pelicans x5
5 ring circles from support, ea x3
30s 1/2 straddle L-sit x3
20s German hang x5
5s straddle front lever x5
5 seated iron cross x5
5 straddle HS wall top to bottom x5
Thurs Apr 3
30min watt bike
- get off q 3min and do 30s ea (60s) single arm chest to wall handstand hold
~ 275 Cals... avg ~300 watts lvl 18
~ HS hold felt great today!... def improvement!...
+
mobility (pc) + squat
Fri Apr 4
5min rest
5km row ~ 18:48 (1:52.8, 5320m 20min)
+
squat mobility
Sat Apr 5
for time
4, 5, 6, 7, 6, 5, 4
hpc&j 205lbs
hspu
~14:42
+
5 sets, 60s rest be exercises
1- ng fg sa db press @40x1- 30(8) ea
2- ng pull-ups @50x1- x8
Sun Apr 6
10min bike ez
+
5min sa hs hold acc
~7min (3on, 2min rest, 2on)
+
5x5 ring press outs, 60s rest
Mon Apr 7
20 min watt bike
30s 85-90%- 95 rpm / 350-400 watts
30s 60%- 70 rpm / 250 watts
~ 355 Cals (176/ 179)
+
A- squat snatch- 135lb
B- FS- 190(8)/ 225(4)/ 245(4)
C- bulg bb ss- 45lb x5(ea), 5 sets
D- harop curl / ghd- 5x5, 10lbs, 60s rest
groin really bothering today... def the limiter as the quads felt great on the front squats...
Tues Apr 8
part 1
30min row
~7950m (1:53.3... felt gd)
+
A1- cgbp fg 31x0, 185lb- 10/ 9/ 6,15s
A2- 1.25 dips x10/ 9/ 9, 3min
B1- laying oh (||) tri ext- 65(10) x3, 15s
B2- cable tri press down fg 30x1 x12, 3 sets, 2min rest
C- Scott curl- 85lb x 12/ 10/ 8, 2min
D- calf raises- 300lb x12/ 12/ 10 ,60s
part 2
A- SJ x1 EMOM x10- 225(5)/ 245(5)
B- 3ub (strict) MU EMOM x10
+
3 rounds, 3min rest
10 burpees
20 bj 20"
~ :47/ :43/ :41
+
3 rounds, 2min rest
10 ub ctb pu (strict)
40 ub DU
~ :41/ :42/ :40
+
mob/squat
Wed Apr 9
A- PS x3 tng EMOM x10- 135(5)/ 145(3)/ 155(1)/ 165(1)- felt awesome!!!
B- 5 DL @31x1 on 3min- 315/ 345/ 365/ 375/ 380lb
C- 3 tng DL 275lb EMOM x10- felt gd!
D- 10 gd am q 3min- 95/ 115/ 135/ 155/ 175lbs... last set really felt it in core!!!...
Thurs Apr 10
5 RFT
20 ub wallballs, 30lbs
20 ub kbs, 2pd (american)
50m bear crawl
~16:09
Fri Apr 11
A- squat clean clusters- 1.1.1.1.1, x4, 3min- 135/ 155/ 185/ 205lb, groin so-so, took it ez on groin...
B- 1.25 FS- 5x4- 135/ 155/ 185/ 205lb
+
3min AMRAP-
6 thrusters 95lbs
6 c2b pu
3min rest, x2
~4+8 // 5+2
+
5 RFT
20 Cals watt bike
10 ghd (incline) sit-ups
10 bj 30"
~12:38
+
5 rounds, 60s rest bw sets
8 sa db press ng/fg 31x1, 35lbs
8 ng pull-ups 31x1
Sat Apr 12
A- PS- 185lbs
B- PJ- 250lbs
C1-DL 5x5- 315/ 365(2)/ 385(2), 60s
C2- cgbp 5x5- 225/235/245/255(2), 60s
D- 3 hpc 185lb q 40s x10
+
10min versa climber
~1226m
- first time trying this... felt ok...
notes- after a full day of work, workout then 20 hours of driving (1300mi), all lifts felt like a struggle/heavy...
Sun Apr 13
rest
Mon Apr 14
part 1
25min Versaclimber
30s on (150+ ft/min)
30s off (~110 ft/min)
~3282ft
- used this bc at the globo, it was this or a rower, and I don't get to have this option usually, so carpe diem...
part 2
A- squat snatch- 135lb, protect groin
B- FS- 135(6)/ 155(6)/ 165(6)/ 185(2)/ 205(2)/ 225(2), felt strong/quick, but top end from what I felt I could handle
C- slss- 95lbs(5ea) x5, 90s
D- harop curls- 5x5, 60s
Tues Apr 15
30 min ski erg
~6850 (2:11.8 avg/500m)
~5km @22:20
+
A- SJ- 102kg x1 EMOM x10
B- 3 MU EMOM x10 (mix strict/kip sets)
+
4 sets on 3min
10 burpees
20 bj 20"
~:44/ :42/ :39/ :37
+
4 sets on 3min
10 ub c2b pu (switched grips ea set)
40 ub DU
~:39/ :39/ :42/ :39
Wed Apr 16
10min row
~ 2720m (1:50.9)
+
A- 4 DL 31x1- 335/ 335/ 345/ 365/ 385
B- hps 145lb x3 EMOM x10
C- 3 DL 295lb EMOM x10
D- 10 gd am- 135/ 155/ 165/ 175/ 185lb
+
5 rounds, 2min rest
10 OHS 95lbs
60s AMRAP mountain climbers (ea)
~ 70/ 80/ 83/ 86/ 100
Thurs Apr 17
rest/travel
drive 1400mi (22 hrs)
... tired
~gm2
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