Travis

4/25Mcgill big 3A. McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)B. Rotating Elbow Plank – 5 sets x 10sec middle / 10sec left / 10sec right / 10sec middle;Continue reading

4/21Straddle hollow body hold ALAP with perfect form, cap any set at 60 sec, rest as needed x 5 sets I hit about :42:44:39:39 towards the end. Was thought. + A1 – Incline DB bench press x 8-10, rest 1 minA2 – 1-arm DB bent over row with forward band resistance x 8-10/arm, rest 1Continue reading

205 min Run @ Easy Pace+Training:3 sets @ incremental effort on bike30 sec @ 80%30 sec @ 85%30 sec @ 90%Rest 90 sec+3 sets @ incremental effort on row30 sec @ 80%30 sec @ 85%30 sec @ 90%Rest 90 sec+3 sets @ incremental effort on run30 sec @ 80%30 sec @ 85%30 sec @ 90%RestContinue reading

4/14AMEMOM x 30 (or until failure)Odd min – Row 18 calsEven min – 15 burpees (minimal jump with clap behind head)(if you fail a set, take a 2 min break, then resume with 2 less reps on each station. i.e. failed at minute 10, rest to min 12, then resume EMOM @ 16 row calsContinue reading

5 min easy bike warmup, nasal breathing only+3 min progressive intensity bike, faster every 60 sec to end at goal 10 min pace+90 sec progressive intensity bike, faster every 30 sec. rest walk 90 sec x 3(pace progressions here something like 350-400-450watts for each 30 sec piece)+rest as needed+10 min AB TT for cals (compareContinue reading

4/12/20 off

4/11Gymnastics pulling warmup+AMRAP 3 minRing MU (compare to 18) Did this 2x got 19 both times. Not sure what’s happening. I honestly felt good. Like I was doing really well making progress For wveeything then this. I mean I guess 1 more is 5% of 18. Was expecting 22. I lost rhythm and fell offContinue reading

4/10Mcgill big 3+CNS priming from past weeks (AB ramping sprints, rocket jumps, throws, etc)+Build to a tough squat snatch singleHere I hit 235 failed. So used that.+5 back off reps for quality @ 80-84% of best single, rest as neededHere felt ok. Seemed like I couldn’t get in the pocket at 195. Tried working. OnContinue reading

4/9

Off

4/6

AMAB 4 min progressive intensity, faster every 60 sec, then kick for last 30 secrest walk 4-6 min x 5 setsexample progressionsMin 0-1: 300 wattsMin 1-2: 350 wattsMin 2-3: 400 wattsMin 3-3:30: 450 wattsMin 3:30-4: 500+ wattsI tried doing the same as last week 350/400/450/500/550+ and only made two sets (I wouldn’t of held qualityContinue reading “4/6”