3/27/17 – 4/6/17 – Post Open/Regionals Prep – #2

27-Mar

Out of the gym/mobility/yoga/relaxation/breathing work/play/etc

28-Mar

Out of the gym/mobility/yoga/relaxation/breathing work/play/etc

29-Mar

Out of the gym/mobility/yoga/relaxation/breathing work/play/etc

30-Mar

OFF

31-Mar

A. Squat clean; 3 reps on the min for 5 min @185#

B. Clean pulls; 3×3; rest 2 min

C. OHS; 3 reps on the min for 10 min @185#

+

Row 15 min easy

Assault bike 15 min easy

+

mobility/loosening up/getting your body ready for training

1-Apr

Team training

2-Apr

OFF

3-Apr

AM

30 min easy true form/watt bike/row/assault

10 min Run, 10 min Row, 10 min Bike
Great AM session to start the day.

+

30-45 min mobility work

PM (with Kyle)

As a team:

50 burpee box jump overs 30″ (each athlete must do 25 reps but can be

split however you like)

20 squat cleans 265# (each athlete must do 10)

4:19, Kyle & I went 5/5 for all BBJO’s, then did 1/1 on cleans. Gasser, but felt good.

rest 10 min

For time:

10-8-6-4-2

Deadlift 345#

20 second unbroken hanging L hold bw each set (feet have to be above

hips, legs have to be in terminal lockout)

11:00, Only finished one round of the L-Sit holds unbroken. These were tough. We added a :05 penalty for every time you broke. DL’s felt fine.

+

mobility work 20-30 min (hamstring/spine work)

4-Apr

AM

Swim with Travis

Done. Great session. Did 500m mixed warm-up + 8 x 100 w/ 30 sec rest. Felt great on these today. Also did 2 easy underwater 50’s for cool down.

PM

EMOM 20 min:

Odd- 5 msucle ups

Even- 1 legless rope climb

Done. Right hand tore on last muscle up. :/

+

EMOM 20 min:

Odd- 7 TTB + 7 GHD

Even- 50 foot hs walk

Done. All sets unbroken, really happy with that. My lower back was smoked from GHD’s & HS walking by the end of that. 

+

EMOM 20 min:

Odd- 6 strict + 6 kipping hspu

Even- 12 CTB pull ups

Did 3 sets, then called it my hands are pretty tore up.

+

shoulder mobility work 30-45 min

5-Apr

PM:

Moxy Testing:

5 min AB – 225
Rest 1 min
5 min AB – 225
Rest 1 min
5 min AB – 275
Rest 1 min
5 min AB – 275
Rest 1 min
5 min AB – 325
Rest 1 min
5 min AB – 325
Rest 1 min
5 min AB – 325
Rest 1 min
5 min AB – 375
Rest 1 min
5 min AB – 375
Rest 1 min
5 min AB – 425
Rest 1 min
5 min AB – 425
Rest 1 min
I completed one set at the 425, then shut it down. I could have made it about 2-3 minutes into the next one, but I would not have finished. Would love to train and retest that and complete bot 425’s. I know I could do it no problem. I’ll post the results in data in here after I consult with Evan Peikon. Looks like the summary is a cardia limitation.

Etc….until failure
Rest 5 min
30 sec Max Effort – calories

Hit 43 on this and my was blown up. Mainly quads. There is no pacing on this effort, go out as hard as you can and hold as long as possible. I was maxed about 15 sec, then I dipped quickly. 

6-Apr