Saturday 4/18 - Aerobic Capacity - Airdyne Intervals

Warm-up:

RPR, Mobility, Movement Prep

Training:

Exercise Bike Intervals

10 min @ Z1

22 min @ :30 sec hard pace; :30 sec spin

10 min @ Z1

Thursday 2/6; Conditioning Day

Warm-up:
RPR and Movement Prep


Training:
A. 10 min Jump Rope - 1157 (+100 from yesterday)1400 in 12:04
B. 5 ME sets for time of:5 Russian KBS - 70#10 Burpees - AFAPRest/walk/jog 1 min b/t sets
Interval Work times/splits: :30, :30, :29, :30, :29

Notes:
My left shoulder seems to be the most prominent, limiting factor in the jump ropes at this time. It fatigue and almost cramps stopping the scapula/trap area. 

Although I was able to squeeze out another hundred skips compared to last time. I’m hoping my shoulder will get back in shape the more I do them.

KB and Burpee Intervals were about what I wanted. Had a few more rounds in the tank, but tomorrow’s WO looks to be pretty CNS heavy and I don’t want to be fried going into it.

Wedenesday 1/8 - OPT Repeat; Day 3

Warm-up:
Breathing, RPR, Stick Mobility, and Movement Prep

Training:
5 4 sets at full effort of
25 Wall Ball (Unbroken) - 20# to 10ft target. (UB, UB, 15+7+3, 15+10)
20 HPC - 105# (UB, 15+5, 12+8, 15+5)
15 KBS (Russian) (UB, UB, UB, UB)
Rest 2:30 b/t sets exactly

Splits: 2:15-2:01-4:00-3:50

Notes: 
This was humbling...my splits were terrible compared to 10 years ago. And I was only able to do the WB unbroken for the first two rounds and the HPC was unbroken for the first round only. All the KBS were UB but I did Russian instead of the American style as I am sure I did last time.

In addition, I was so gassed at the end that I thought I had completed all 5 sets...but by the time I realized I had one to go...I WAS done. This is definitely not apples to apples. Last time I'm pretty sure I did everything unbroken all the way through and did American swings. But I'm 10 years older and have not done anything conditioning related like this in about 3 years...and it shows. Guess I can only get better. May try to finish the last round later this evening. Also need to do my 10min of HSPU practice.

Wednesday - 1/1/2020

A. Tempo Back Squat; 60% @ 30X1

135-185-235-275-275-275

B. 3 Sets of

10 KBS - 70# (Russian)

10 Burpees

10 Kipping Pull-ups

10 Burpees

10 Bench Jumps

Rest 3 min between sets

Work times

1. 2:08

2. 2:13

3. 2:27

OPT: Week 36, Day One

Monday 2-17
TRAINING:
A. Hang snatch pull x 1/Hang squat snatch x 1; x 5-6sets; rest 90sec 
135-140-145-150-155-160
B. PC cluster 2. 2. 2; rest 10sec btw reps/rest 3mins x 3 
185-205-220*
*form was degrading so I stopped
+
2 sets 
10 DB bench press @20X1 (75#,80#)
Run 400m (1:51, 1:48)
rest 2:30 
+
5, 4, 3*, 2, 1 for time 
PC - 220#
Bar MU 
Time: DNT

*tore a callous on 3rd rep. I did the set of 2 PC, but went to do the Bar MUs and I didn't have the gumption to push through it. I turned around and did the last PC then taped my hand and did the remaining 3 MUs.

Also had 3 misses initially on the set of 5 before I pulled it together. All BMUs were done as singles.

This is the second time I've done this. Next time these come up I'm wearing gloves or taping.

PM Sprint Work
2 rounds of:
20 on, 10 off
10 on, 20 off
15 on, 15 off
20 on, 10 off
10 on, 10 off
10 on, Recover
Walk 1 lap b/t rounds

Front Squat, Back Squat, and Prowler Intervals

Tuesday 3-19
TRAINING:
A. Front Squat + BJ - 3 + 3 x 5
135-185-225-255-265-275-285*-295*-305*-315*
*belted
B. Back Squat Ladder (225#)
21-18-15-12-9-6-3-6-9-12-15*
*12+3
C. Prowler Sprint Intervals - 15 sec on; 45 sec recovery x 12-15*
*lost count