2/8
3 min progressive intensity bike, starting around 250 watts and ending around or just above your target pace for the Time Trial below
rest 3 min walking actively x 3 sets

Shot for 340. This seemed easy. 65rpm.

The AB for me shoots my heart rate up but holding a 75rpm should be ok.

+
10 min AB TT for cals (record all metrics here, and also a feel for how you modulated the pace throughout)

I held 65- crept up to 72rpm tried keeping watt below 400 then above for 2 min then below then hard last 2 minutes.

Video above has data.

2/7
A1. Power Snatch – AMRAP 3min @ 135 (if score >30, rest 1 min and move to A2. otherwise done for the day)

31. Big sets then dropped to singles last minute.

A2. Power snatch – AMRAP 3min @ 165

Hit this for 26 mostly all singles.

B. AMRAP 5 min strict HSPU 

40. This sucked.

+
For time
30 front squats @ 185lbs from floor
5 AB cals to start and EMOM after

I thought this would be much harder RPM 85

FINISHED IN 2:44

1:22.0

1:24.3

2/5
A1. False grip supinated isometric hold (if you attain >10 seconds with the rings touching and bottom of the rings below clavical move to A2, if not, move to B)

A2. Amrap unbroken strict muscle ups (if you attain 1 rep AND you also were able to perform 5 unbroken dips, move to A3, if not, skip to B)

A3. 3 min amrap ring muscle ups (start with big unbroken set)

B. HS walk – 50 feet x3 for time – rest as needed

I think I mis interpreted this. I did 150′ total in 2:55. Not 3x 50.

C. Freestanding HS hold – Video 3 attempts, must stay within 1 stall mat

About 4 seconds placeholder://

D. L-sit on rings for max time (feet above rings)

This was funny. Really funny about 2 seconds not even.
+
Row – 500m TT, rest 12 min x2
(make sure to grab all those metrics again)

I had gotten an emergency call at work and had to leave. I will do this today. I know it’s a rest day.

2/4
AMRAP 45 min @ 75% effort throughout
Run 800m
Row 1000m
Bike 2000m

3 rounds + 925m on the row.

Diaphragmatic breathing, spend 8-10 min cooling down mindfully, controlled belly breathing from on your back with feet elevated

205 today

B. Thruster – Build to tough single from rack (video from 45 degrees)

C1. 3 min AMRAP thrusters @ 95 (if score > 45, rest 1 min and move to C2. otherwise done for the day)

51 that sucked wanted to stop at 45

C2. 3 min AMRAP thrusters @ 135

26 was ROUGHHHHH

D1. Dip position support hold; amsap static hold (if you attain >15 seconds with locked out arms, move to D2, if not, done for day)

:40

D2. Wtd ring dip – build quickly to tough single

70+53 KB

D3. Amrap unbroken strict ring dips

16

I felt good. Weak in snatch and thruster

2/1
A. With a 95# barbell perform 5 push press/5 push jerk/2 split jerk from side view and from front view

B1. HS hold amsap against wall in perfect hollow body position and hands under shoulders (if you attain >30 seconds move to B2, if not, move to C1, observe how you breathe here)

B2. Max reps strict hspu 1 set

B3. Max reps kipping hspu in 5 min (record number of reps in each min, take notes on how you naturally breathe here with the rhythm of the movement, stop if you get to 80)
C1. Pronated grip above the bar isometric pull up hold max time (if you attain >10 seconds move to C2, if not, move to D1)

C2. Wtd pullup – build quickly to tough single.

120#
C3. Amrap unbroken strict pull ups (if you attain >10 reps move to C4, if not, move to D1)

17

C4. 5 min amrap kipping C2B pull ups (start with big unbroken set)

Opened with 20 and died to 57. Lost form and everything else.

D – Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ)

1/29

A1. Hanging L hold; amsap unbroken (if you attain >10 seconds with perfect form, move to D2, if not, you are done for the day)

22 seconds

A2. Amrap strict unbroken knee ups; knees must get higher than your hips and you must start from full extension (if you attain >8 reps, move to D3)

42 grip was shot

A3. 5 min amrap toes to bar (record total reps and reps per min)

This is my nemesis I hit 60 20,11,10,9, 11

+

2k row time trial (record split per 500m, record peak and average heart rate)

This was weird I felt ok. I just didn’t feel ready. I hit 6:39.7

I was from 1:34-1:42 in my 500/ the whole time

164 was my peak average days 124 but I think it’s higher Bc my watch kept going it doesn’t tell me that lap average HR

Today I had some time to get to the gym. It’s been a lot of running around and business stuff setting up LLC and other things.

Today’s workout was :::::

5min rounds x5 (25 min amrap)

Buy in:

10 floor press/ arm #50

20 cal ski( cals row/bike) not enough for class I skied

40 dubs

^^^^^^(every round buy in)^^^^^^

Remaining time alt walking lunges (no weight — these counted as reps)

I accumulated 466 lunges.

I did not get to the gym mon/ Tuesday.

I just couldn’t make it I had a lon Bc East day home at 8:30. New trucking business we lost 3 people.

Next week should be better.

Today’s workout was 20 min amrap

1 Rounds (every round add 3 reps)

3 power snatch

3 bfb

3 wall ball 20#

This was at the new gym I’m going to purchase. I was not warm it was a horrible warm up.

Anyway I got through 6+33

I felt awful burpees sucked. I was gasping and pretty dehydrated.