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Cardiac Development
A) 3 Rounds 60sec AD 30sec Slamball 30sec Burpee Rest 3min ... 3 Rounds 60sec Row 30sec KB Swings 30sec Burpee Rest 3min ... x2 sets
I wore hr monitor but all cals reported in each section are rower cals. Worked out at Tim's so I rowed for all sets due to no ad.
1a. 27 cals, 14 slam, 11 burpee
1b. 27, 14, 11
1c. 25, 14, 11
1d. 23, 12 kbs, 10
1e. 23, 12, 9
1f. 23, 10, 10
2a. 21, 12 slam, 9
2b. 20, 12, 9
2c. 20, 12, 8
2d. 20, 10 kbs, 10
2e. 20, 10, 10
2f. 20, 10, 11
Single-leg Squatting Strength + OH Strength + OH Stability
A) KB Goblet RLE Split Squat: @32x1 tempo, 3 x 10-12 ea leg; rest 60sec b/t legs (focus on the stretch on rear leg)
35# with 10 reps
B) Split Jerk Stance DB 1arm Neutral Grip Press: @31x3 tempo, 3 x 8-10 ea arm; rest 90sec (ribs in @ top of each rep)
25 with 10 reps
C) KB Pressing Windmill (bent L Press): 3 x 8-10 ea arm; rest 60sec b/t sides (moderate)
35 with 10, I will increase next week
D) Seated DB 1arm Z-Press: 3 x 8-10 ea arm; rest 60sec b/t sides (moderate)
25 for 10, I will increase next week
Bending + Single-leg Squatting Assistance
A) 3 Pause Clean Grip Deadlift (1" off ground, below knee, above knee): @31P1 tempo, 3,3,3,3,3; rest 2min (255# across, release & reset @ bottom of each rep)
Good work
B) KB 1arm Deficit Deadlift: @4121 tempo ,8" Deficit, 5 x 5-6 ea arm; rest 60sec b/t arms (96# across))
Felt this big time in lumbosacral junction and to R superior SIJ when doing L arm.
C) Stability Disc Rings Assisted Shrimp Squats: @3121 tempo, 3 x 10-12 ea leg; rest 60sec b/t legs
Felt more stable this week. L foot didn't want to role forward off disc
D) Strict Towel-Grip Pull-ups: @21x1 tempo, 4 x 10; rest as needed to complete as Rx'd
On rope
5,5
5,5
5,4,1
5,4,1
E) ABwheel Roll-out: accumulate 35 total reps (slow, controlled)
Time: 5:30
5 more reps this week in almost 2 min faster and better technique
Mixed Cyclical + Core
A) 2min Row @ EN2 (140-160) 60sec Accumulated Hollow Hold 2min AD @ EN2 60sec Accumulated Arch Rock 2min Row @ EN2 60sec Accumulated WF HS hold (HB Position, like we worked on) 2min AD @ EN2 3 TGU ea arm (1sec pause ea position...light/mod) x3 Rounds
Total time: 56:49
R1: 18:03
R2: 19:44
R3: 19:02
Avg hr 142, max 183/min 98, cals 938, rec 36
Hollows were 15 on 10 off
Arch rocks were 10 on 10 off
Wfhs were 15 on 10 off, didn't feel like I did them right
Tgu felt good
Double-leg Squatting Position + OH Stability
A) KB Goblet Squat (barefoot): @5052 tempo, 5 x 5; rest 2min (heavy across, focus on heel contact, & brace b/t every rep)
53#
B) KB 1arm Shoulder Press x5 + KB Windmill x5: 5 sets of the complex ea arm; rest 60sec b/t arms (moderate, position focus)
35 each arm. Great movement. Right arm is harder due to hips.
C) KB Bottoms-up 90/90 Carry: 5 x 50m ea arm; rest as needed b/t arms
35, this is a great exercise and I feel like it is working what it should be without me compensating like crazy like I do with overhead bottom up
D) KB 1arm Elbowing Chinese Row: @31x1 tempo, 5 x 8-10 ea arm; rest 60sec b/t arms
35
