#ring row

2,000 meter row for time: 8:10, PR (8:24 previously)

90 second ring row max reps: 43, PR (35, previously)

Remainder of the workout was just some durability and stretching.

Overall, I got PRs on all six of the tests this week, even if a few weren’t as much as I was hoping for. Still, I’ll take it.

Tuesday- 140128

Warm up:

20 Step Lateral Band Walk (out and back)

15 Back Ext.

15 KBS (light)

20 Wallballs (12/10) with 2 sec. pause @ bottom

1 min couch stretch each side

CJ Specific Drills with coach

WL: 15 min to est. Max for complex- 1 Hang Clean (top of knee)+ 3 Front Squats+ 1 Jerk

Conditioning: 8 min AMRAP

50 Double Unders Singles

20 Pullups Ring Rows

15 Shoulder to Overhead (115/75)

Weightlifting: 95/115/125/130/135

Conditioning: Jump rope didn't actually become tiring until starting into the third round, at which point I was pretty gassed.. Ring rows I was aiming for five at a time, though it quickly got down to three, two, one at a time even in the first round. Shoulder to overhead, I wanted the first set unbroken but it was more half and half. Three or four breaks on the second pass through.

Tuesday- 140114

WL: Power Clean + Push Jerk- 4×2+1 @ 70%, rest 60 sec.

Skill: EMOM x 6 min- 5 HSPU, or 2 Wall Walks + 5 Rebounding Box Jumps (24/20)

Conditioning: 6 min AMRAP

15 Wallballs (20/14)

12 Pullups

Warm-up of foam rolling, then three rounds of forty jump rope, ten each push-ups, back extensions and banded body weight/air squats.

Clean drills, then running a warm-up set at 105, working at 115.

Skill work I chose wall walks and a 20" box for speed, arms and body were giving out on me towards the last 2-3 rounds of wall walks.

14# ball for the workout and ring-rows, was slow on the wallballs even so.

Deadlift 5 RM (add 10 lbs to last workout) @ 425 F 3rd week Supine Ring Pull ups 3 x max reps

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Wednesday- 130821

Strength/BBG:

Make up yesterday’s HBBS- 1×6@70%, 1×6@80%, 1×3@90%, 1×2@95% rest 2 min.

Conditioning: 100 Burpees for time

Every 2 min (beginning at 0:00) complete 5 strict pullups (ring rows).

Warm-up of 20 banded walks out, 20 lateral walk back ten to a side, 30 second plank, ankle stretches, 10 pvc pass throughs, 30 second plank and 1 minute couch stretch to a side.

Squats were 150 / 175 (5, rest +1) / 175 again and then 190 for the last two, because the calculator was broken and I didn't have anything else handy. That said, still couldn't quite make it out of the last squat at 190 and had to bail.

Workout was.. interesting that the ring rows were more just something to break up the rhythm of the burpees. Five at a time, even strict, isn't really terribly challenging..

Got the first 20 burpees before two minutes was up, and I think ten at a time for the remainder, more or less.. It's not so much that I lost count as I was doing them, just remembering the splits I had between rows. I do know that I did take five at 0, 2:00, 4, 6, 8 10 and 12, and finished the last 10 burpees by 13:12.

Bench 3x5 (add 2.5 lbs to last workout) - 167.5 Supine Ring Pull Ups 3 x reps - 15, 11, ?

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Complete 7 rounds for time:

25 yards - Overhead Walking Lunges w/ 45 lbs plate 20 reps - Lateral Plyo Skier Hops