4/17/17- 4/23/17 – Regionals Prep

4/17/17 – Mon

PM:
20 min Hips/Glute Activation/Mobility – Running Specific
+
Perform at easy pace
Run 1K
A/B 100 Cal
Run 1K
Row 100 Cal
Done. Felt good to sweat & move.

AM:
A. EMOM x 12: 3 tng Sn @ 185# – Done. Felt sharp. Got me a little tired.
+
B. OHS: 15 Reps afap – 225# x 2 sets; rest 1:30 b/t sets – Adjusted this. Did 12 @ 205, then a set of 8 & 7 at 225. It was a bit aggressive.
+
For Time:
21 BBJO’s – 30″ – :55, ouch
Rest 2 min
For time:
Row 350m – :57, oucher
Rest 2 min
For Time:
A/B 35 Cal – 1:41, ouchest, so dead.
+
10 min A/B – Cool Down
+
3 sets:
C1. Sissy Squats: 5 reps – unsupported
Rest 1 min
C2. Cossack Squat: 8 reps/side w/ IR/ER
Rest 1 min
C3. Natural Knee Ext’s: 5 reps – unsupported

Great session. I’m smoked after that one. Legs & knees feel good.

4/18/17 – Tue

AM:
Swim w/ Brandi

For Time:
40 Goblet Squats -53#
200 yd Swim
20 Goblet Squats – 53#
100yd swim
10 Goblet Squats – 53#
50 yd swim

9:23

Fun workout. The 200 swim was the hardest part of all of it. Dove in each set. Hard to control breathing after 40 fast squats.

 

PM w/ Joey & Kyle:
A1. Skierg; 2min @ 2:05 pace x 2 sets; rest 10 seconds
A2. Synchro TTB; 30 for time x 2 sets; rest 3-4min

Done. did first 30 UB, then seconds was 20/8/2. Great practice. BLEW up my grip.
+
In team of 3, one working at a time:
3 Sets (you guys can base this off feel – the time under tension may make this more difficult today):
90 Second Assault @ 325 watts (together)
20 Sec Sand Bag Hold @ 200-250#
rest 20 seconds, into:
12 Synchro C2B Pull-ups (continue to focus on syncing this up as best as possible – I put this back in because it needs the most work)

Done. All sets unbroken here. Felt strong.
+
3 sets:
20 sec Sandbag Hold
12 Sychro CTB Pull-Ups
+
One working at a time, for Time:
50 Thrusters @ 155#
100 Strict HSPUs
50 Muscle Ups
7:14, We did thrusters in 15/10/15/10, Then just chipped at everything else as we could.

4/19/17 – Wed
AM:
Team Training:

20 Min Worm play with Dballs and sand bags going over cues and calls
+
WaterFall Style
AB 30/20 Cals
Hang from Pull up bar
25 Deadlifts 275/185lbs
Deadlift Hold
30 Pistols
Dball on Chest hold 150/100
Dball Walking Lunges 50ft 150/100
+
As a team of 5 Accumulate 1.5 Miles of Running on the Truform
We all ran 2 x 200m sprint. So painful. Feeling more comfortable on the TF though.

PM:
2 sets w/ Brannen
A/B 4 min @ 360+ watts
Rest 2 min
A/B 3 min @ 400+ watts
Rest 2 min
A/B 2 min @ 500+ watts
Rest 2 min
A/B 1 min @ 700+ watts
Rest 10 min

This was rough! Great session though. The 4 & 3 min were easily the hardest.

4/20/17 – Thurs – Off

4/21/17 – Friday
AM:
10 min Rope Climb Tech Work – Really happy with how these are coming along.
+
For time:
Accumulate 4 min free HS hold – team of 3. A little rough on this.
+
1 min Max Cal A/B – 41 cal
Rest 2 min
For Time:
30 PS – 75#
15 Bar Facing Burpees
Rest 2 min
For Time:
25 Wallball – 30#
75 DU’s
25 Thrusters – 95#

1:30 on part 2, PS unbroken, 15/10 on WB, UB DU’s, 15/10 on thrusters. This was BRUTAL! Great session. Rode bike for 10-15 minutes after wards. Legs exploded, again.

PM:
4 sets:
25 GHD Sit-Ups
15 Strict HSPU’s
50′ HS Walk
Rest 3-4 minutes
All sets unbroken except last HS walk. Shoulders/triceps got smoked.

5 sets:
A/B 30 sec @ 700 watts
Rest 30 sec
Ski Erg 30 sec @ 1400 cal/hr
Rest 30 sec
TruForm Run 30 sec @ moderate effort
Rest 30 sec
Row 30 sec @ 1750 Cal/hr
Rest 30 sec

This session was awesome. I’m smoked though! All the paces were ferfect on each machine.

 

4/22/17 – Saturday
AM:
Clean/Jerk

1 rep every 90 seconds x 3 attempts.
I hit 315, 330, missed 355 clean

 

PM:
15 Games of Spikeball. I’m smoked.