Feb 15-19

Sat Feb 15

20min

0.4mi watt bike

20 goblet squat 1.5pd

40 DU

~7 rounds + bike + 12 gs

+

5 rounds on 3min

8 squat- 225 x3/ 235/ 240lbs

20 incline sit-ups

+

30min squat day 20

Sun Feb 16

10 rounds relaxed

200m run

3 wall walks

~13:20 (6:55/ 6:25)

+

A1- Scott curls- 65(10)/ 85(10)/ 115(3)/ 65(15,fg)

A2- skull crushers- 85(10)/ 115(10)/ 135(3)/ 65(20,fg)

B1- alt seated db fg curls- 40s(6ea) x3

B2- seated oh tri ext fg- 40s(6ea) x3

C- 100 double crunches

+

30min squat day 21

Mon Feb 17

10min bike- lvl 16/17, 150 Cals 

+

A- sc- 270lb (5lb pr)

B- for time:

5/ 4/ 3/ 2/ 1 sc 225lbs

20/ 16/ 12/ 8/ 4 archer pull-ups

~10:57

+

30min squat day 22

Tues Feb 18

20min row Z1/2

~5400m

~18:33 5k

+

on gymnastic balance bars

A- strict toes to hands- 5x5

B- flag hold +dynamic- 5ea side

+

mob

30min squat day 23

Wed Feb 19

21/ 15/ 9

2pd kbs

hspu

~5:24

+

A- DL 5x5- 365/ 385/ 405/ 425/ 455(4)

B- grace- 1:38 (post chain, grip, pp hurt)

+

25min bike ez- 306 Cal, 75-80 rpm

+

mobility

30min squat day 24

~gm2

Feb 6-14

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

5km run- 19:43 (6:22/ 6:21/ 6:20)

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

Feb 1-5

Sat Feb 1

rest

30min squat day 7

Sun Feb 2

150 45lb thrusters, 5 burpees EMOM

~6:52

+

row 36min ez- 8500m (rower broke)

+

A- Arnold press 37.5ea, fg 31x1 x12, 5 sets on 3min

B- db side raises, 20lb ea x12, 3 sets

C- 50 25lb plate front oh raises~ 1:51

D- 5x5 heavy bag sit-ups

+

30min squat day 8

Mon Feb 3

A- 3x 1.25 FS, x5 sets- 205/ 215/ 225/ 235/ 245!!!

B- squat snatch- 135(1) x10, 145(1) x10, 155(1) x10... feeling better

C- pull-up clusters- 2.2.2 x5, 30s/3min- 72/ 77/ 82/ 87/ 92...

+

50 FS 225lb

~7:51

+

30min squat day 9

Tues Feb 4

rest/ present

 30min squat day 10

Wed Feb 5

A- heavy PS- 135(3)/ 145(3)/ 155(2)/ 165(2)/ 175(2)

B- heavy SJ- 255lb

C1- pp- 225(2) x3, 235(1) x3, 2min

C2- cgbp- 250(2)/ 260(2)/ 275(2)/ 285(2)/ 300(1)/ 315(1), 2min

D- 4" EROM DL @31x1, 365(3)/ 385(3)/ 405(3), 2min

E- laying db tricep ext- 25s(20)/ 30s(20)/ 35s(15), 2min

+

20min watt bike 

- get off q 2min and do 15 dips with 35lbs.

~ 85 rpm, lvl 17, 260 watts, 210 Cal

+

mobility

+

30min squat day 11

~gm2