Mar-19

Mar-19
Session-1
Trunk Stiffness
A1. Front Plank w/ alternating arm reach – 3 x 20; rest as needed
A2. Tall-kneeling Landmine Anti-rotation Rainbows – 3 x 10 alt reps; rest as needed
A3. Empty BB Kang Squat w/ perfect hip / spine position throughout – 3 x 10; rest as needed
+
A. Clean Grip Deadlift (w/ straps) – build to moderate TnG double for the day (film from the side, I just want to see what a moderate pull looks like for you)
350# – video: https://youtu.be/ckj95bmBuCw
+
7min AMRAP
20 Wallball @ 30# (if 30# ball bothers elbow sub to 20# ball and go to 30 reps)
100ft Sandbag Carry @ 150#
10 BBJO @ 24″“
3 Rounds + 10 meter sandbag carry, wbs and carry always ub
…rest 60sec into
7min AMRAP
10 Double KB Hang Power Cleans @ 53# (between legs)
10 Double KB Box Step-ups @ 20″
10 Lateral Burpees over KB’s
3 full rounds + 9 hpc
that was hard!

Note: happy with the effort, but i can feel that I was out of my training routine for some weeks.

PM
10min cyclical warm-up (cyclical = run / row / ski / AB / etc)
10min Joint Prep (dynamic ROM / specific prep for workout)
+
Row -OR- AB – 30min Time Trial (record average paces OR wattage depending on which erg you choose)
*we need to establish some metrics here, report HRmax & average paces
*top Row score = 8452m
*top AB score = 549cals

Assaultbike:
453 Calories
Heartrate at 185bpm for 25 minutes then increasing to 205bpm. Pace was 340-350 watts from beginning to end with a little bit faster pace in the end.
Bodyweight at 80kg. Effort was good, was breathing nasal for 20 minutes then switched to mouth. This will be easy to improve, because considering I get some more bodyweight now and get back to a good training routine, I‘m happy to retest in a few months.