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Swim - 20min Z1
+
5 Rounds
20 Wallball, 24#
200m Sprint
20 KB Swings, 55#
200m Sprint
Rest 4min B/T rounds
First 100m uphill and tactical the whole 200m around boulders and holes.
R1: 2:57
R2: 3:00
R3: 3:08
R4: 3:17
R5: 3:23
Had to stop and breath for 5-10 sec btw run and KBS on sets 3-5. Definitely notice lack of metcon training. As well as the 15.5 hrs in the car over the last 2 days and not getting to bed before midnight in 3 days.
Tuesday 130709
A1. Kipping HSPU - 3 x 10 for time; rest 60sec
R1: 13
R2: 13
R3: 13
A2. Kipping C2B Pull-up - 3 x 15 for time; rest 60sec
R1: 18
R2: 19 this felt smooth
R3: 20
A3. Ring Dip - 3 x 20 for time; rest 3min
R1: 21
R2: 21
R3: 22
+
Row - 2000m @ 85%
7:27.3, legs were burning some. 1:52 pace
This week is a deloading week. Reps and sets will revert back to the first week of this cycle. DO NOT change your loading/weights from what you have been using, the deloading is controlled by the reduction in volume NOT by reducing intensity. Reduce the "greasing the groove" warm-up to 3 of YOUR weakest movements every day and hammer those.
Monday 130708
A. Back Squat - 3 x 8; rest 2min (same as last week)
245
B1. BB Walking Lunge- 3 x 20 steps; rest 60sec
135
B2. Good Morning - 3 x 6; rest 2min (same as last week)
135
C. Hanging Knee Raise - 3 x 10; rest 60sec
+
Butcher - 4 x 15m Sprint; rest 3min (start @ BW, add 20# each set)
200 in :05
220 in :06
240 in :06
260 in :07
Less load but squat was still tough. I'm impressed I did 5 sets of that last week.
