Dec 23
Visited Mortal CF in TX
Made up a workout just to move after traveling
A. 12 min EMOM
Clean DL eccentric + Clean (do not touch floor) - worked with 95-115#
B. 10 min amrap @ 85%
400 m Row
10 DB Thrusters
1 Rope Climb legless
5 HSPUs
10 KBS
Dec 25
Ran for about 17 mins - easy pace
Dec 26
Did the first workout of the new DL+OHS cycle
Include sprints/rebounding in warmup - forgot to do this and was in a rush during the open gym
A. Deadlift (2010) 5x5 (begin with moderate weight, similar to the beginning of our volume BS we want to allow plenty of opportunity for growth in the early going)
185 across - this felt challenging and hamstrings were a bit sore - I tried to ignore my brain telling me I should be able to do more
B1. Seated Box Jump (B.E. explosive!!!) 3 x 2. 2. 2. 2. 2 (rest 15 sec btwn efforts=provide feedback about this rest period, too short/long?)
Watch me= http://www.youtube.com/watch?v=UNGZ3hCJZfQ
20 inch - this was hard but I can see myself improving in this one over time, maybe try a 10 sec rest - I found it hard not to tip forward with chest before jumping. By the end I felt I was floating more and landing softer.
B2. Back Extension (30X1) 3x10 (add load as able; hold KB)
15#, 25,35
C. 4 Rounds
Row 250 meters
Rest 3 minutes (Goal: progressively faster each round 80%, 85%, 90%, 95%)
today's numbers=time/pace/s/m - damper 5
1:01.5/2:03/30
1:01.3/2:02.8/33
1:01/2:02/33
:58.4/1:59/35
previous times=1:09 time/2:06 Pace/28s/m - damper 5
1:06/2:07/25
1:01/2:00/29
59.2/1:58/31
-then
2 Rounds
Row 500 meters
Rest 3 minutes (85% first round, 90% second round)
Today 2:04.8/2:04.8/32
2:05.2/2:05.2/30
2:06/2:06/27
2:05/2:02/28
The goal is not to try to burst the lid off your previous times, understanding that you were pushing hard on them; the goal instead is to use them as a marker, to know that you’re not beginning too slow or too fast and that you want to improve on the times a few seconds at a time
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