A: 4 Rounds
1:00 wall-sit (hands on head)
10 single arm kb ohs (44) - alternate arms each round
:30 wall-sit with 25lb plate

Rest :90 between rounds

B: Thursday 190228
Push jerk 5-5-3-3-3-1-1-1-1 reps

5X: 95-145
3X: 165-175-185
1X: 195-205-215-225(f)

Notes: I had no leg drive at he heaviest loads coming off the wall sits and just could not lock out the 225lb bar.

Every 2 minutes on the 2 minutes x 7 rounds:
1 shoulder press
*add weight each round

135-145-155-165-175-180-185

Notes: This workout usually is followed by handstand holds and handstand pushups, but I am still having pain in my left wrist so I came opted for a midline workout instead.

Not for Time:
25 calorie row, 25 v-ups
50 calorie row, 50 v-ups
75 calorie row, 75 v-ups

Row 5,000 meters

This is a good benchmark to measure progress. Pacing is more important than going out hard. If there is a “pace boat” option on the monitor, use that to help meet the goal of finishing under 20 minutes. Record the time to completion to measure progress.

21:45.5

Notes: Average 500m split was 2:10.5. Set damper at 4 (drag 112) and pace boat to 2:14/500m which translates to a 22:20 time for the 5000m.  This was a PB by almost a full minute. Looking at my screen, I fell off HARD from 3000-4000m and I had to really push on the last 1000m - both pace and rate - to get this time. Next time out try to be more consistent across each split - 2:10/500m average would have got a 21:40. 

Tuesday 190226

Overhead squat 5-5-3-3-3-1-1-1-1 reps

Notes: The early sets offer ample practice time with the overhead position before weight is added for the smaller sets. Worked up to heavy three and heavy single, but my left wrist was bothering me in the overhead position so I backed off the last two singles.

5 x 115,135
3 x 155,165,175
1 x 175,185,165,165

Saturday 190216

Deadlift 5-5-3-3-3-1-1-1-1 reps
Compare to 180324

Notes: The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.

5 x 235, 255
3 x 275, 285, 295
1 x 305, 315, 325(f), 325

Midline
0:10 hollow hold, 10 hollow rocks, 10 v-ups, 0:10 hollow hold
3X12+0:10 hollow rocks + hollow hold 
10 hollow rocks, 0:10 hollow hold, 10 v-ups, 0:10 hollow hold
 

Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall ball shots
19-cal. row

Notes: I could easily do this workout RX'd but Jennersville Y does not have any  med balls heavier than 15lbs so I was forced into scaled version.

Strategy: I am pretty good with wall balls, but over the course of 15 minutes could struggle to maintain unbroken sets. Decided to take a planned break from the onset (broke at 11-8). Tried to hold around 1050-1100 calories on the rower. That translated to 1:02-1:05 (271-285m) for the 19 calories each round. I would like to try this again without breaking the wall balls to see if I can improve my score.

205 Total Reps

Accessory Work
5 rounds
30 sec. dead hang from pull-up bar (arms extended)
1 min rest  

5 rounds, not for time of:
Row 500 meters
135-lb. bench presses, 15 reps

Notes: Goal was to go unbroken on bench and I did not want to sandbag the row to accomplish this, so I allowed for a minute or two of rest between rounds. Was consistent on the rower (damper 6, drag 142) with all rounds within one second of each other.

Fastest 500: 1:53.4
Slowest 500: 1:54.4

Monday 181210

50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps

 

Notes: This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Select modifications and loads that encourage large sets and short rest breaks.

 

Used 9lb med ball (Dynamax) because that was heaviest they had at Brandywine Y. Did step-ups to keep intensity high and limit rest.

Wednesday 190220

Clean and Jerk 5-5-3-3-3-1-1-1-1 reps

5s: 135-155
3s: 165-175-185
1s: 185-190-195-200(f)-200(f)

Midline
5 Rounds
20 v-ups
20 back extenstions

Take enough rest between sets (~2 mins) that you can attempt to do both unbroken, but slowly and under control. Broke the v-ups at 15, quick 10 count rest and finished each set.

SkiErg
6x 1:00/1:00r

Notes: Target was to keep 40 s/m throughout each effort. The workout was supposed to be 6 rounds, but I only finished 5 rounds due to time. I was not able to maintain the 40s/m in rounds 2 & 3.

5x 1:00/1:00r

SkiErg
4x 500m/rest 5min

Notes: This was my first time ever using the SkiErg. Even with long rests this was a challenging set. Tried to find a comfortable balance between maintaining consistency through the first three reps, and have something left for a good push on rep 4.

4x 500m/rest 5min

Metcon
5 rounds:
21 wall balls (15)
200ft farmers carry (44)
9 handstand pushups

Notes: This was a tough combination of movements, made much harder by all of the handstand and grip work yesterday.

Midline
2 rounds, not for time:
10 hollow rocks, 0:10 hollow hold, 10 v-ups, 0:10 hollow hold

Notes: The longer you can go through the sequence without resting the better result you'll have. I was able to finish the v-ups without coming down in both rounds, rested 0:10 and finished the last set of hollow holds.

Deadlift:
Heavy 3

Metcon:
2 Minute Barbell Hold (at hip) (225)
40 Russian KB Swings (44)
20 HSPU
40 Russian KB Swings
2 Minute Barbell Hold

Notes: Heavy 3 for the deadlift should be just that -- doesn't mean you need to go for a PR. I was cautious about smoking my grip and back for the holds so I stopped at 275lbs.

The holds should be VERY, VERY challenging to complete unbroken. I opted for RX and think this was a little heavier than I should have gone (maybe 205 next time out) as the longest set was just :33 seconds. RKB was done in sets of 20 & 20 and I subbed 20 HSPU for the 40 dips due to equipment availability.

Handstand Skill Work – Complex
4 Sets – but each round you add 2 reps to each:
·         4 handstand shoulder taps
·         4 handstand straight arm  hip taps
·         4 handstand push-ups
Round 2: 6 reps of each
Round 3: 8 reps of each
Round 4: 10 reps of each

Notes: Failed on the HSPU in round 3&4. Was only able to complete 6&7 HSPU in this round. I was very sore in the triceps from the evil wheels yesterday and I did not have any pushing power.

Cash Out: 
4X12+0:10 Hollow Rocks + Hollow Hold 
3:00 D-Ball Hold (100)
Keep track of time and attempts to complete. The goal is to do this unbroken (complete 10 evil wheels if you drop).

Notes: Was able to complete the hold unbroken, but hollow holds were tough after the evil wheels yesterday.

Row Series III - Event 3
The Abyss
1000m row
Score is first 250m and total time

A: First 250m - 0:53.2
B: Total Time - 3:40.8

Notes: Drag was 123 with damper set to 6 (cardio room at Jennersville Y)

Midline
50 weighted situps (10)
50 v-ups
50 evil wheels

For Time:
Row 1250 meters (rest 5 mins)
Row 1000 meters (rest 4 mins)
Row 750 meters (rest 3 mins)
Row 500 meters (rest 2 mins)
Row 250 meters (done)

Notes: I started another workout that began with 1000m row, but the back extension machine was being used so I pivoted to this workout instead. Because of that I did the 1000m first, rested four minutes, rowed the 1250m, rested five minutes and then went into the 750m.

Meters	Time	Pace/500m
1000	3:56.9	1:58.4
1250	5:00.1	2:00.0
750	2:57.9	1:58.6
500	1:53.3	1:53.3
250	0:53.9	1:47.8

Thursday 190214

Run 5,000 meters

Attempt to maintain the long-duration, monostructural-only stimulus. Sub the following if not running:
Row 5k
-or-
Assault bike 300 cals

300 calories assault bike which ended up being 16.4km.

Power Clean
On the Minute x 10:
On the 0: 3 Power Cleans @ 65%
On the 1: 2 Power Cleans @ 70%
On the 2: 1 Power Cleans @ 75%
On the 3: Rest
On the 4: 3 Power Cleans @ 70%
On the 5: 2 Power Cleans @ 75%
On the 6: 1 Power Cleans @ 80%
On the 7: Rest
On the 6, 7, 8, 9 and 10: 1 Power Clean (Building in Weight)

Notes: Based off 200lb 1RM. Best single was 190, failed last lift at 200.

Body Armor
5 Supersets:
5-4-3-2-1: Heavy Deadlifts

After Each Set:
10 Dumbbell Bench Press (70)
15 Weighted Butterfly Sit-ups (10lb plate overhead)

Notes: Opened at 225 and increased each set by 20lbs until 305.

Row Conditioning
On the 0:00 - 50 Calorie Row
On the 4:00 - 30 Calorie Row
On the 7:00 - 30 Calorie Row
On the 10:00 - 15 Calorie Row
On the 11:00 - 15 Calorie Row
On the 12:00 - 15 Calorie Row

Total Meters: 2203m
Total Working Time:  8:29 (of the 12:00)

Calories	Meters	Time	Pace/500M
50	710	2:43.7	1:55.2
30	426	1:38.4	1:55.4
30	429	1:39.5	1:55.9
15	212	0:49.3	1:56.2
15	215	0:50.2	1:56.7
15	211	0:48.4	1:54.6

Notes: Worked out at Kennett Y -- damper was at 7 and drag was 122.