2.25.20

STRENGTH:

A. Back squat; 5 at 70%, 5 at 80%, 3 at 85%, 2 at 90%, 1 at 100%; rest as needed

5 @ 175, 5 @ 200, 3 @ 210, 2 @ 225 (added two extra singles because I was feeling nervous about the 100% – 235, 245), then 1 @ 250 that moved really fast! Happy with that mid-cycle.

Here’s video of 250: https://www.youtube.com/watch?v=HBPmRNfFE58&feature=youtu.be

B. Front squat; 5 at 65%, 4 at 70%, 4 at 75%, 4 at 80%; rest as needed

5 @ 130, 4 @ 140, 4 @ 150, 4 @ 160

C. Jumping back squats; 5 reps on the min for 6 min

completed using empty bar

D. 1-arm KB swing; 8 reps/side x3, rest 15 sec bt arms and 90 sec after both

16kg, 20kg, 20kg

E1. Two arm KB snatch; 12 reps x2; rest 1 min
E2. Front rack goblet hold cossack squats; 12 reps x2; rest 1 min
E3. Back and foot elevated single leg hip thrust; 8 reps with 2 sec pause on each rep x2; rest 1 min

Ran out of time for Es

2.24.20

ENGINE:

AB 7 Seconds @ 100% effort
AB Easy spin 1:23
x5-6 sets

869w to 955w

+
2min AB @ 1-2 step before failure from last week
Rest 2min
2min AB @ “”
Rest 1:45
2min AB “”
Rest 1:30
2min AB
Rest 1:15
2min AB
Rest 1:00
2min AB
Rest 45
2min AB
Rest 30 sec
2min AB

Used 57 rpm/250 W

Made it!! Thought after the first set I wouldn’t make it but I really just have to mentally just past the leg burning of the first couple of sets and then I am OK. Breathing didn’t get tough til the end, really all about managing the local muscular endurance for me.

+
15 Minute AB Cooldown @ easy effort

I think I walked around rather than biking

2.24.20

STRENGTH:

A. Hang Squat snatch; 1 rep every 30 sec x15

65 for first 8 sets, then 75 for the remainder

B. Muscle clean/Strict press; 10-12 reps x3, rest 2 min

65, 65, 70. Felt like a 10RM strict press/cardio 😛

C. Russian KB swings; 12 reps EMOM x 6-8 sets

32kg for 6 sets

D1. Freestanding hs hold; accumulate 40-80 sec x2; rest 1 min

two sets of band assisted

D2. 1/4 turnout from wall facing hs; accumulate 4-6 reps per side x2; rest 1 min

a couple of reps x2 sets

D3. Legless rope descent; 3 reps x2; rest 1 min

a couple of reps of pull to stand with the rrope x2

E1. GHD sit up; 30 reps x2; rest 1 min

15 reps x2

E2. Bent knee L-sit on ring; 25 seconds x2; rest 1 min

:25 x2

2.21.20

ENGINE:

Concept 2 Bike 1000m @ 2:00/2:12 pace
rest 1min
x increase effort every set by 2 sec per 1000m until failure to hold pace

Modified per Brannen’s suggestion to:
AB 1000m @ 30 min pace
rest 1 min
x increasing RPM effort interval

Started at 53 rpm, and made it to 60 RPM. 1000m was shorter than expected, just around 2 min. Not 100% effort, but happy that I got this in.

2.19.20

STRENGTH:

A. Below knee paused squat snatch x 1/Squat snatch x1, rest 15 sec between reps/2 min; x6 complexes

90, 90, 92
95, 95, 95

B. Power clean; 1.1 + Squat clean x1; rest 12 sec/2 min; x5 complexes

115, 115, 135, 135, 145

C. TNG push press; 5 reps with 2 sec hold overhead after each rep x5, rest 2 min

65, 85, 85, 95, 95

D. BB clean grip floating deadlifts; 6 reps x4, rest 2 min

Ran out of time! Poor planning Liz

E1. Strict hspu on paralletes; amrap in 2 minutes x2; rest 1 min
E2. Tuck front lever hold; accumulate 75 sec AFAP x2; rest 1 min

2.18.20

STRENGTH:

A. Back squat; 6 at 70, 80%. 3 at 90%. 2 at 95%; rest as needed

Missed last week so dialed back the 90 and 95% by 10lbs.

175 x6, 200 x6, 225×3, 215×3 (should have been 225), 225×1 (should have been 235)

B. Front squat; 5 at 65%. 4 at 75, 80, 80%; rest as needed

130×5, 150×4, 160×4, 170×4

C. Elevator strict press; 4 reps x4, rest 2 min

55lbs for all sets

Was short on time so stopped here. Just trying to make sure I keep up on the squats.

D1. BB inverted rows with feet elevated; 6-8×4, rest 1 min
D2. Split jerk recovery from high blocks/pins; 3 reps x4, rest 10 sec bt reps, 1 min after set
E1. Two arm KB snatch; 10 reps x2; rest 1 min
E2. Front rack goblet hold cossack squats; 10 reps x2; rest 1 min
E3. Back and foot elevated single leg hip thrust; 6 reps with 2 sec pause on each rep x2; rest 1 min

2.17.20

ENGINE:

AB 7 Seconds @ 100% effort
AB Easy spin 1:23
x5

watts between 869 and 955, not my most powerful day

+
2:00 AB @ 200/175 watts
Rest 30 seconds
2:00 AB @250/200 watts
Rest 30 seconds
2:00 AB @300/225 watts
Rest 30 seconds
2:00 AB @350/250 watts
Rest 30 seconds
2:00 AB @400/275 watts
….. continuing until you hit an 85% effort set

Started at 175 watts and made it to 300 watts, which I think is just under my 10 min AB pace? Wasn’t feeling 100% going into this so happy to stop there.

+
15 Minute AB – 3-4 steps backwards from the intensity you ended on during the above piece

haha wasn’t able to hold anywhere near this for 15 min. Dialed the effort way back and just did 15 min easy pace.

2.17.20

STRENGTH:

A. Squat snatch; 1.1x 6, rest 15 sec/rest 2-3 min

Missed last week so went a little lighter than recommended. Found that the first rep was a little forward sometimes as weight got heavier, but I was able to correct on the second rep

85, 95, 95
100, 105, 105

B. Clean and jerk; 1.1x 6, rest 20 sec/rest 3 min

Same as above re: lighter, but no issues herre.

115, 125, 125
130, 130, 135

C1. Freestanding hs hold; accumulate 30-60 sec x2; rest 1 min

skipped

C2. 1/4 pirouettes; accumulate 3-5 reps per side x2; rest 1 min

skipped

C3. Legless rope descent; 2 reps x2; rest 1 min

skipped

D1. GHD sit up; 25 reps x2; rest 1 min

10 reps x2

D2. Bent knee L-sit on ring; 20 seconds x2; rest 1 min

made it :20 barely x2

2.5.20

STRENGTH:

A. Heaving snatch balance x 2/OHS x 2, new complex every 90 sec x 6

65, 75, 75, 85, 85

B. Above knee hang muscle clean x 1/Above knee hang power clean x 1/Above knee hang squat clean x 1; 1 complex every 90 sec for 6 sets

65, 75, 85, 95, 105, 105. Should have started heavier but had no idea how much I could muscle snatch.

C. Clean grip banded deadlifts; 10 sets of 2, rest 1 min

Used red band. First 5 sets @ 105, second 5 @ 115

D1. Strict hspu; amrap in 105 seconds x2; rest 30 sec

Did some DB stict press instead

D2. Ice cream makers; 10 reps x2; rest 90 sec

Skipped, these were bugging my lat today.

2.7.20

ENGINE

For as long as possible with a 60 minute cap.
AB – 10-12 Seconds @ 75% max wattage from testing
rest exactly 60 seconds

Goal of 780w – made it 15 rounds…so better than last time but not near 60 min. Never had trouble getting to 780w, for me its about holding that wattage for a whole 10 secounds