Wednesday, May 25

Wednesday

A. 2 Negative Pull Ups w 5 sec decent/min for 10 min

B. 5 Clapping Push Ups/min for 12 min

C. Tuck Ups, 3 x 22 reps, rest as needed to go unbroken

D1. Chin Over Bar Hold- 4 x 10 sec **use assistance if needed **get 10 sec, not less, even if you need assistance

D2. Wall-Facing HS Hold, 4 x 20-30 sec **keep core tight, back hurts b/c you’re hyperextending

+

Run 400m @ 2:00, rest 1 min x 5

A: completed no issues
B: completed at the 8 min mark they started getting harder and harder
C: started burning around # 19
D1: 1 one didn't need assistance next two sets I did
D2: did 25 sec homes felt better

Run: completed no issues

45 minutes before the above workout I did Jackie.

1000m row:
50 thrusters at 45#
30 pull-ups

Did the row in 3:58, kipped the pull-ups for a total of 11:26.

Tuesday, May 24

Tuesday

4 sets

Run 400m @ 2:03

Rest 30 sec

Run 100m Hard

Rest 2 min

400m: 1:58

100m: :17 MHR: 180

400m: 2:05

100m: :18 MHR: 190

400m: 2:03

100m: 19 MHR 186

400m: 2:03

100m: 16 MHR 192

Gave it my all on the last 100m.
heart rate dropped down to an average of 120 on the two minute breaks.

MHR= Max Heart Rate

Monday, May 23

Monday

A. Front Squat @ 30X1, 5 x 3 reps, rest 2 min

B. Deadlift, 3 fast explosive reps/min for 10 min @ 70%

C1. DB Bench Press, 4 x 25 sec AMRAP w/ 40# DB’s, rest 20 sec

C2. Supinated Grip Inverted Bar Row- 4 x 8 reps, rest 60 sec  **elevate feet if possible

D1. DB Overhead Tricep Extensions, 4 x 15 reps, rest 30 sec

D2. DB Curls, 4 x 15 reps, rest 60 sec

+

Run 14 min easy pace

A: worked up to 175

B: 255 really felt it heaviest I've lifted

C1: 15, 17, 15, 14

C2: completed all last set last two reps were a struggle

D1: used 30#

D2: used 25#

Run: completed

Evening: slow jog for 25 minutes.

Saturday, May 21

Saturday

Run 200m @ 400m TT pace, rest 2 min x 4

+

Run 15 min steady effort

+

3 sets

70 sec sit ups

60 sec rest

70 sec push ups

60 sec rest

All completed did the sit-up and push ups in the living room, ran on the beach. Didn't write down the numbers.

Ran for 15 minutes straight completed a little over 1.5 miles

Friday, May 20

Friday

A1. CG Bench Press @ 10X1, 5 x 5, rest 20 sec **try to add 2-5% from last week

A2. Push Ups, 5 x 35 sec AMRAP, rest 3 min

B. Strict Pull Up, 1/min for 12 min

C. Eccentric Only pull up, 3 x 3 reps w/ 5 sec eccentric, rest 2 min

+

5-10 min Dynamic Run Warm Up

+

Run 8 x 60m build up sprints, rest 1 min b/w sets **take 10m or so to build up to full speed, sprint 60m, take 10m or so to slow down

A1: 115, 125, 135, 145, 150

A2: 15, 16, 16, 17, 16 pushed really hard on A1.

B: started getting real hard on the 7th arms felt spent

C: seemed to be more of a struggle

Run: felt it in my thighs and not my hamstrings, think I was sprinting on my toes.

Wednesday, May 18

Wednesday

A. 2 Negative Pull Ups w 5 sec decent/min for 9 min

B. 5 Clapping Push Ups/min for 11 min

C. Tuck Ups, 3 x 20 reps, rest as needed to go unbroken

D1. Chin Over Bar Hold- 3 x 10 sec **use assistance if needed **get 10 sec, not less, even if you need assistance

D2. Wall-Facing HS Hold, 3 x 20-30 sec **keep core tight, back hurts b/c you’re hyperextending

+

Run 400m @ 2:00, rest 1 min x 4

A: completed all
B: 9 min mark 4 and 5 were hard
C: beyond 15 on 1st round, beyond 13 on 2nd, and beyond 11 on 3rd was all hard felt the burn.
D1: used box assist toes cramped probably from lack of water
D2: at the 25 sec mark felt my arms shake
Run: completed felt winded, did this at Ironsharp

Tuesday, May 17

Tuesday

4 sets

Run 400m @ 2:05

Rest 30 sec

Run 100m Hard

Rest 2 min

Completed all no isssues ran on treadmill at hotel

Monday, May 16

Monday

A. Front Squat @ 30X1, 5 x 4 reps, rest 2 min

B. Deadlift, 3 fast explosive reps/min for 10 min @ 67.5%

C1. DB Bench Press, 4 x 20 sec AMRAP w/ 40# DB’s, rest 20 sec

C2. Supinated Grip Inverted Bar Row- 4 x 10 reps, rest 60 sec  **elevate feet if possible

D1. DB Overhead Tricep Extensions, 3 x 15 reps, rest 30 sec

D2. DB Curls, 3 x 15 reps, rest 60 sec

+

Run 12 min easy pace

A: 145, 150, 155, 160, 165

B: 235

C1: 13, 14, 12, 13

C2: completed all left arm felt weaker

D1: 25# last set was hard

Saturday, May 14

Saturday

Run 300m for time:

Rest 5 min

Run 100m @ same pace, rest 60 sec x 5

+

Run 15 min steady effort

+

3 sets

60 sec sit ups

60 sec rest

60 sec push ups

60 sec rest

All completed

Friday, May 13

Friday

A1. CG Bench Press @ 10X1, 5 x 5, rest 20 sec

A2. Push Ups, 5 x 30 sec AMRAP, rest 3 min

B. Strict Pull Up, 1/min for 10 min

C. Eccentric Only pull up, 3 x 3 reps w/ 5 sec eccentric, rest 2 min

+

5-10 min Dynamic Run Warm Up

+

Run 6 x 60m build up sprints, rest 1 min b/w sets **take 10m or so to build up to full speed, sprint 60m, take 10m or so to slow down

A1: 115, 115, 125, 130, 130

A2: 18, 17, 12, 14, 18

B: completed all it got really hard around 6 min mark

C: completed

Run: completed

Wednesday, May 11

Wednesday

A. 2 Negative Pull Ups w 5 sec decent/min for 8 min

B. 5 Clapping Push Ups/min for 10 min

C. 30# Weighted Sit Ups, 3 x 30 reps, rest as needed to go unbroken

D1. Chin Over Bar Hold- 3 x 10 sec **use assistance if needed

D2. Wall-Facing HS Hold, 3 x 20-30 sec

+

Run 400m @ 1.5 mile pace, rest 1 min x 4

A: last 2 sets were really hard
B: struggle but finished them
C: 1set felt a pop/clicking noise in my back, 2nd set didn't use any weight, 3 set used a 15# db
D1: 1 was okay, 2nd held for 7 secs, 3 held for 6 secs
D2: all hold were okay felt it a little in my lower back

400m: 1:50
400m: 2:09
400m: 2:05
400m: 2:05

Tuesday, May 10

Tuesday

2 x Run 200m @ goal pace, rest 2 min

+

Run 400m @ goal pace, rest 5 min

+

1.5 mile run for time:

200m: 58 sec, 164

200m: 55 secs, 188

400m: 2:01, 181

1.5: 13:50

Monday, May 9

Monday

A. Front Squat @ 30X1, 5 x 3 reps, rest 2 min

B. Deadlift, 3 fast explosive reps/min for 10 min @ 65%

C1. DB Bench Press, build to 10RM

C2. Supinated Grip Inverted Bar Row- 4 x 10 reps, rest 60 sec **perform these after first 4 sets of DB Bench

D1. DB Overhead Tricep Extensions, 3 x 15 reps, rest 30 sec

D2. DB Curls, 3 x 15 reps, rest 60 sec

+

Run 10 min easy pace

A: 165

B: 225

C1: used 40# db biggest we have

C2: completed all

D1: 30#

D2: worked up to 25# db arms were spent

Run was fine

Saturday, May 7

Saturday

Run 300m for time:

Rest 5 min

Run 100m @ same pace, rest 60 sec x 5

+

Run 15 min steady effort

+

3 sets

60 sec sit ups

60 sec rest

60 sec push ups

60 sec rest

Worked a 15 hour day didn't get to this.

Friday, May 6

W1

Friday

A1. CG Bench Press @ 10X1, 5 x 5, rest 20 sec

A2. Push Ups, 5 x 30 sec AMRAP, rest 3 min

B. Strict Pull Up, 1/min for 10 min

C. Eccentric Only pull up, 3 x 3 reps w/ 5 sec eccentric, rest 2 min

+

5-10 min Dynamic Run Warm Up

+

Run 6 x 60m build up sprints, rest 1 min b/w sets **take 10m or so to build up to full speed, sprint 60m, take 10m or so to slow down

A1: 95, 105, 115, 125, 135

A2: 18, 15, 16, 16, 14

B: 8th round was a struggle

C: completed

Run was fine started to feel my hamstring a little stretched it some more and it was fine.

Wednesday, May 4

A1. Hinge Rows @ 2020, 5 x 6-8, rest 30 sec

A2. Standing Single Arm DB Press @ 20X2, 5 x 8, rest 60 sec

A3. Zombie Squat @ 33X1, 5 x 5 reps, rest 60 sec heavier

+

3 sets

Bike 4 min @ sustainable effort

Rest 30 sec

Bike 60 sec hard effort

Rest 3 min

A1: hard
A2: used 35#
A3: 185

Tuesday, May 3

Tuesday

3 sets

Row 1000m @ highest tolerable pace

10 Russian KBS, 35#

Rest 60 sec

+

3 sets

Easy Jog 2 min

10 deadlifts, 165#

Rest 60 sec

1000m row: 4:10 total

Completed all movements

Monday, May 2

Monday

A1. Box Assisted Strict Pull-Ups @ 30X1, 4 x 4-5, rest 30 sec

A2. Seated DB Arnold Press @ 30X1, 4 x 6-8, rest 90 sec

+

Run easy jog for 10 min

+

B1. Ring Push Ups, 4 x max reps, rest 30 sec **note reps

B2. Pendlay Rows, 4 x 8-10, rest 90 sec

+

Run easy jog for 10 min

A1: completed all

A2: 20# db

B1: 12, 14, 11, 12

B2: 65#

Saturday, April 30

Saturday

3 sets

Bike 3 min

10 Double Unders

15 Push Ups

Rest 60 sec

+

3 sets

Bike 3 min

15 Wallballs, light

10 Ring Rows

All work completed.

Friday, April 29

Friday

Day 2

Bike 3 x 20 sec @ highest tolerable rate, rest 2 min

+

16 min EMOM

1st- 10 Overhead Squats, 65#

2nd- 25 sec FLR on floor

3rd- 12 Alt Step Ups, 24”

4th- 12 Back Extensions

+

5 sets

Row 30 sec

Rest 30 sec

Bike 30 sec

Rest 30 sec

All work completed