Saturday, July 13, 2013

7/13/13

I am at Lake Sunapee for the next 2 weeks. All wods are done with equipment I could bring.

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, July 9, 2013

7/9/13

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


Monday, July 8, 2013

7/8/13

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.