Training week due feb 5th

Jan-30
AM
A. Push Press – build to moderate TnG 5 for the day; rest as needed (leave room in the tank for progression here)

Build to 205#

B. Hover Clean High Pull – 4 x 3; rest as needed (265# across, can use straps)

Done
C. 1″“ Deficit Snatch Deadlift – 3 x 3 @ heaviest load from last week across (335#)

Was good

D. BB Hip Thrust – 3 x 8; rest as needed (445# across)

Done

+
Accumulate the following for QUALITY
36 Strict Deficit HSPU (6″“ deficit)
36 GHD Sit-ups
36 Parallette Full Deficit K.HSPU (abmat)
36 GHD Sit-ups 
*for BOTH movements, open with a big UB set then chip away

Took me about 13 minutes

Starting sets were: 14 reps on strict

13 reps on parallete

PM
10min Choice cyclical @ ramping pace / effort every 2min
+
Self-directed Metcon Session
*Rules: 
(1) Total volume of work cannot exceed 30min (can be any combination of durations i.e.: 10/10/10min, 15/10/5min, etc)
(2) Movement Selection: (a) cannot repeat movements from AM or tomorrow’s sessions (b) choose „“basic CF““ elements as bulk of work
(3) each metcon must include an erg in some capacity
(4) send me your plan ahead of time!
+
10min Choice Cyclical @ easy recovery pace

Team workout with the coaches crew:

3 Rounds: (in teams of 3 i go you go)

70 cal AB

70 Benchpress 135/155/175#

70 cal AB

70 Deadlift 185/205/225#

I know, not ideal, but was fun and a is good to work out from time to time with others

3 rounds + 25 feet – started too fast – oh lumges ub but tough

Accumulate the following for QUALITY
6 Legless RC’s 
15 Uprise MU’s
15 Uprise BMU’s
30 Strict Pull-ups
30 Rings Rows w/ Feet Elevated

Done for quality with no time

PM 
Strongman / CNS couplets
A1. Tall Box Jump from Deep Squat – 3-4 x 5; rest 30sec
A2. Yoke Carry – 3-4 x 100ft; rest to recovery @ 450-500# (brace!)
A3. Single-arm Farmers Handle Carry – 3-4 x 100ft; rest to recovery (100-150#)
*resist the lean! 
A4. Sandbag Bearhug Carry – 3-4 x 100ft; rest to recovery (150-200#)
+
Support
A. BFR Pistol Progression – accumulate 60 total reps
    -double leg deck squats 
    -single-leg deck squats
    -pistols to low box (use the foam box we used for box squats the other week)
B. Single-leg DB Hip Thrust – 3 x 10-12 ea side; rest as needed
C. Parallette Pass-through x6 + L-sit Hold x Max – 3 x sets of the complex; rest as needed
+
Self-directed Ankle / Calf Support work – 20min

FUN session!!

Build up to 205# – getting better

B. Clean Pull x2 + Hang Power Clean x1 + Hang Squat Clean x2 – 4 sets accumulated @ 225#++

Build up to 245# felt good

C. 1 & 1/4 FS – build to moderate, positional triple for the day

Build up to 275#
+
For time / Quality
40-30-20-10 
BF Burpees
Wallball @ 30#

7:54 – felt nice and fast

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D2. Single-arm Plate Windmill – 3 x 8 ea side; rest as needed
D3. DB Zottmans Curl – 3 x 6-8; rest as needed

PM
Blended Base Support
60min C2 Bike @ EN1 / EN2
…on the top of every 5th min = 100m Sprint on Ski / AB

Done

This worked, snatching improves

B. HB Back Squat 
   (a) build to heavy triple for the day
   (b) if heavier than last week: reverse bands HB back squat – 3 x 5 @ same load as „“A““
   (c) if NOT heavier –> move on

Up to 355# + backoff sets – no belt

+
DB / Gymnastics Couplets
2 Rounds for time
25 DB Front Squats @ 50#
25 CTB Pull-ups
…rest 3min
For time:
50 DB Box Step-over @ 50# / 24″“ 
50 TTB

First one pretty solid – 2:54

Seconds one was bad, was feeling good going into it but died on the step overs – i think it tool me more than 6 minutes

PM
15min Aerobic Prep (gradual build-up, mixing ergs + flow)
5min Breathing Prep (diaphragm release)
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3 Sets: 
1k AAR
1k Ski
Rest 3min b/t sets 
*set #1 = smooth 
*set #2 = cruise
*set #3 = strong
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3 Sets
10sec AB @ 100% effort
Rest 60sec
5 Tall Box Jumps from Seated
Rest 60sec

Had some feeling in shins afterwards but was OKAY: last set maybe a bit too hard, 195 bpm for 5 minutes, was wrecked afterwards

1500 watts max on the bike, legs very tired

215#

B. Power Clean – 4 x 1.1.1; rest 15sec + 2-3min (build, starting @ 225# to heavy complex for the day)

245#
C. Bench Press – 3 x 15; rest as needed (moderate, don’t push this to the point that you’re sore for days!)

175# across

+
Accumulate the following for QUALITY
40 Strict Deficit HSPU (6″“ deficit)
40 GHD Sit-ups
40- Parallette Full Deficit K.HSPU (abmat)
40 GHD Sit-ups 
*for BOTH movements, open with a big UB set then chip away
*end of the density progression here

About 15 minutes – was a bit harder because of BP before

PM
10min Choice cyclical @ ramping pace / effort every 2min
+
Self-directed Metcon Session
*Rules: 
(1) Total volume of work cannot exceed 30min (can be any combination of durations i.e.: 10/10/10min, 15/10/5min, etc)
(2) Movement Selection: (a) cannot repeat movements from AM or tomorrow’s sessions (b) choose „“basic CF““ elements as bulk of work
(3) each metcon must include an erg in some capacity
(4) send me your plan ahead of time!
+
10min Choice Cyclical @ easy recovery pace

Not done yet, but will take it a bit easier today here. Yesterday was tough (was coaching and training) about 13 hours in the gym