11/2/20

 Start of a new training cycle. Focusing on strength over the winter, excited to switch up our training and lift heavy. 

A.

Back Squat

3 sets x 6 reps @ 70% (280#) 

70% of your one rep max back squat.

-Complete ... very easy reps ... no belt 

 

B.

Bench Press

3 sets x 3 reps @ 85% (230#) 

85% of your one rep max bench press.

-Complete

 

C.

Bench Press

1-2 sets x 6-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

195# for both sets, got 12 reps on the first set, 10 on the second 

 

D.

Flat Dumbbell Chest Flyes or Peck Deck

2 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2 x 25# DB for 2 x 12 

 

E.

Weighted Dips

2 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-2 x 12, unweighted 

 

F.

Skull Crushers

2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-2 x 12 with 75# 

 

G.

Tricep Extensions

2 sets x 10-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-2 x 15 with 1 black band 

H.

2 Min on/1 min rest for 4 Rounds (12 minute clock): 

10 V-Ups

10 Tuck Ups

10 Sit Ups

In remaining time of the 2 Min:

Max Effort Hollow Body Hold

*Rest 1 min between rounds

-Complete... this was much more difficult than it looked on paper... particularly because it forces you to do a max effort hollow body hold for about :60-75 seconds each round... had to take lots of break there, but got a lot of intensity out of this 

I. 

3 Rounds

6 Turkish Sit-up per side with KB or DB

Rest as needed between rounds

-Complete, across for 3 x 6 (per side) with 35# KB 

11/1/20

 Complete Rest 

10/31/20

 1 Mile TT 

-5:52 ... didn't run as well as I was hoping to today ... splits went 1:19 / 2:55  / 4:27 / 5:52  (79, 96, 92, 85) 

My plan was:  1:24 / 2:49 / 4:13 / 5:40 ... I went out slightly fast (about 5 seconds) I pulled back my pace on the second lap and definitely wasn't pushing it enough and came in slow for my 800 split ... overall tried to push the 3rd and 4th laps, but didn't have much of a kick left. 

10/29 & 10/30

 Complete Rest / tapering down 

10/28/20

Last run prior our TT on Saturday. It was about 60 degrees and muggy, but overall was a nice way to start the day. 

A.
~5 Mile Easy Run

-44:05 ... didn't push the pace, but got a good aerobic sweat. 

B.
4 x 100m 'Striders' (rest as needed)

-Complete 

10/27/20

Put together a simple partner workout... overall was fun, but surprisingly challenging... haven't been doing high intensity crossfit like this and I definitely felt out of shape for the style of workout. Overall a fun time, looking forward to our last training run tomorrow and tapering down for this weekend's mile TT. 

A. 

10 Rounds, with a partner, alternating full rounds: 

12/10 Cal Bike 

12 HSPU 

9 Deadlifts (275/185#) 

6 Strict Pull-ups 

-Result = 25:21 ... was on a 20:00 (2:00/round pace) until the 4th round... really slowed down there, especially on the bike ... HSPU and deadlifts unbroken... but broke up sets 3-5 on the pull-ups. 

B. 

ROMWOD

-Complete

10/26/20

AM Workout (0900)

A)

On a 10:00 clock, at a continuous easy warm-up pace:

5 Inch-Worms

10 KB Front Rack Squats (5/side) 

10 KB Hang Clean and Press (5/side) 

:30 Handstand Hold (against wall) 

-Complete

B)
Bike 2500m @ 85% Aerobic Pace: rest walk 2:30 x 5 Sets
• The aim this week is to match the same pace as last week with one
additional set. 

-Kept the RPM at 60-65 ... averaged about a 63 RPM, all intervals between 3:55 - 4:00 ... overall lungs felt good on this, maybe could have pushed a bit harder, but at least I was very consistent. 

PM Workout (1530)

Had a solid pump in the PM... nothing too taxing, didn't push the loading much, just got a nice pump. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform DB Rows@50-75% intensity for 1-2 sets of 10-15 reps per side. 

-Complete

 

B.

Bench Press

3 sets x 3 reps

-225#, 235#, 240# 

 

C.

Incline Bench Press

3 sets x 3 reps

-205#, 210#, 215# 

 

D.

Alternating Incline Dumbbell Bench Press

3 sets x 8-10 reps

Alternating arms each rep. The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-2 x 75# across for 3 x 20 (10 each arm) 

 

E.

Half Kneeling Single Arm Kettlebell Press

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 8-10 reps per arm.

-53# KB for 3 x 20 (10 each arm) 

 

F.

3 Super-Sets:

Strict Dips (1 second hold at bottom) 

3 sets x 8-10 reps 

Tricep Extensions

3 sets x 8-10 reps

Aim to reach failure, within the given rep range. 

-Went 10, 8, 8 (5/3 on the sets of 8) and 2 x 15# for 3 x 10... the pause at the bottom of the dips was brutal. 

 

G.

3 Super-Sets:

Land-Mine Twists

3 sets x 20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

Banded Tricep Push-Downs 

3 sets x 20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete across with 70# on the twists and 1 black band for the push-downs 

10/25/20

 Complete Rest ... took a 90 minute nap today. 

10/24/20

Overall a good workout today... wasn't too taxing, but got in the lifting. Just wasn't up to the cardio, will move it around to another day. This is a taper down week for a mile TT come next weekend. 

Wall Sit with Band Hip Abductions x 20reps
Curtsy Step Down x 8/leg
Bird Dog with Cross Body Knee/Elbow Touch x 10/side
x 2-3sets

-Complete
 
A1) Front Foot Elevated Front Rack Split Squat: 20X0; 6-8/leg; rest as needed x 3 - pre-fatigue reps
*2-4" Step for Front Foot
*Still keep the loads moderate to light
A2) Dual KB Sumo Deadlift: 20X0; 12-15 reps; rest as needed x 3

-2 x 35# KB to 1 45# bumper plate for 3 x 6/leg ... 2 x 53# for 3 x 12 on the SDL 
 
B) Back Squat: 30X0; 1.2.3.4; rest 15sec/2:30 x 3 sets
• Drop Sets - There are 3 total sets today and each will consist of 10 reps! You will perform 1 Back
Squat at a 30X0 tempo and then return the bar to the rack. Take 15sec to strip a little bit of weight
form the bar and then pick up the bar again and perform 2 more reps at 30X0 tempo. Repeat this
rack and and weight stripping 2 more times for the reps of 3 and 4. Then you will reload the bar
back to a heavy weight for a single rep during your 2:30 rest. Repeat the entire set again for a total
of 3 sets today.
• Tempo has slowed back to 30X0 this week, but there should still be ZERO pauses!

-275#, 255#, 235#, 185# / 305#, 275#, 255#, 205# / 335#, 305#, 275#, 225# ... overall happypy with how this went ... went without a belt for the first two sets and then belted up for the last set 

C1) Single Leg Barbell Romanian Deadlift: 21X1; 6-8/leg; rest 60sec x 3
C2) B-Stance Barbell Hip Thrust: 20X0; 10-12/leg; rest 30sec between legs; rest 60sec before C1 x 3

-Across at 115# for 3 x 6/leg on the SLRDL and 3 x 10/leg on the thrusts 
 
D1) Barbell Windshield Wipers: 2020; 16-20 reps total; rest 60sec x 3
D2) Kettlebell Rack Split Stance Half Squat Isometric: 30-40sec/side; rest 30sec between sides; rest
60sec x 3

-Across at 135# for 3 x 16 and 2 x 35# KB for :30/side 

10/23/20

Long Running Intervals 

3 x 1200m @ 3:00 rest 

-Result =

4:43 (90/96/97)

4:44 (91/97/96)

4:46 (95/100/91) ... was overall consistent... definitely was dragging a bit on the 3rd interval, but overall was happy with my effort here. 

10/22/20

 Complete Rest 

10/21/20

AM Workout (0700)

Overall had a solid track session this morning ... felt good throughout, but gassed myself out on the 200s and 400s ... really pushed the 400s and died (see the splits below) ... didn't get the intensity out of the 800 I was hoping for, but got this done, overall solid work. 

Short Running Intervals 

4 x 200m @ 60 rest 

Rest 5 minutes 
 
2 x 400m @ 2:00 rest 
 
Rest 5 minutes 
 
1 x 800m  

-Result = 

34

36

33

33

75 (34/41) 

77 (37/40) 

3:05 (1:28 / 1:37) 

PM Workout (1530)

This afternoon was a solid session... got a nice back/bicep pump. Overall not too taxing, but had a great / low-stress time in the gym. 

A.

Strict Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Went 15, 15, 12 - unweighted 

B.

Barbell Rows 

3 sets x 12 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 

-165#, 185#, 195# 

C.

Single-Arm Lat Pull-Downs 

3 sets x 12 reps (each arm) 

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 

-Complete, across at 45# 

D.

EZ Bar Curls

3 sets x 15 reps

15 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

-Complete, across at 75# 

E.

Dumbbell Front Raises

3 sets x 15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, across at 2 x 15# DB 

F.

Shoulder "Ys"(Cross Symmetry) 

3 sets x 15 reps

-Complete

G.

Shoulder "T"s (Cross Symmetry) 

3 sets x 15 reps

-Complete

H.

DB Hammer Curls 

3 x 10

-Complete, across at 2 x 35# 

10/20/20

AM Workout (1200) 

Marine Corps CFT
880 = 2:26 (100 points)

Ammo Can Lifts = 120 (100 points)

Manuever Under Fire = 2:17 + :5 for missing the grenade toss = 2:22 (91 points)

-Result - 291 

This was a decent improvement over my times last year (2:42 / 120 / 2:26) ... especially the running... but overall I am pissed I missed the grenade toss as a 2:12 would have taken me to 99 points for a 299 total ... 291 is still a decent score, but I was close to a perfect score of 300. Overall happy with how this came out, haven't bene doing a ton of high intensity crossfit and have varied my training a lot from previous years, but I still felt good on everything. 

PM Workout (1600)

Happy to get in the gym and get a pump after this taper / all the aerobic work I've been doing. Overall felt good throughout this session and I got a big pump out of this. Not too taxing, but had a great time. 

A. 

Bench Press Prep

2 sets x 10-15 reps @ 50-75%

Perform Banded Face Pulls @ 50-75% intensity for 2 sets of 10-15 reps. 

-Complete, 1 red band 

B.

Bench Press

4 sets x 5 reps

-195#, 205#, 215#, 225# 

C.

Bench Press

3 sets x 8-10 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-185# for 3 x 10 

D.

Wide Grip Bench

3 sets x 10-12 reps

The goal is to reach failure within the given rep range in all 3 sets.

-135# for 3 x 12 

E.

Skull Crushers

3 sets x 8-10 reps

-75# for 3 x 10 

F.

Seated Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2 x 25# for 3 x 10 

G.

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2 x 15# for 3 x 10 

H.

Tricep Rope Push-Downs 

3 x 20 

-45# across 

10/19/20

 Complete Rest 

10/17 & 10/18/20

No training today... but had long physically demanding days both days (12+ hours physical labor)... not the best for my taper/deloading, but I had obligations both of these days. 

10/16/20

 Much needed complete rest. 

10/15/20

 Today was not a great workout. I have a very high level of life/work stress and I was unable focus or enjoy my time in the gym today. I have probably worked out too many days in a row and have too much on my plate in work/life generally ... got in everything, but did not have fun or enjoy it. 

Warmup

Bottoms Up Kettlebell Side Plank x 20sec/arm

Scapular Push Up on Elbows x 12

Elevator Ring Row x 3 reps (hold 3-4sec at each position - bottom, middle, top, middle, bottom)

x 2-3 Sets

-Complete

 

A1) Landmine Press Variety:

3 Standing Landmine Press R 30X0 + 3 Half Kneeling Landmine Press R 30X0 + 3 Tall Kneeling

Landmine Press R 30X0; rest 15sec

3 Standing Landmine Press L 30X0 + 3 Half Kneeling Landmine Press L 30X0 + 3 Tall Kneeling

Landmine Press L 30X0; rest 60sec x 3

A2) T-Bar Row: 30X1; 10-12 reps; rest 60sec x 3

-70#, 80#, 80# one the presses ... 95#, 115#, 135# on the T-Bar rows for 3 x 12  

 

B1) Alternating Dumbbell Floor Press: 8-10/arm; 30X0; rest 60sec x 3

B2) Dumbbell Bicep Curl Eccentrics: 61A1; 6-8/reps; rest 60sec x 3

• Go slightly heavier than last week and control the lowering for 6 sec rather than last week’s 4 sec.

-2 x 75# for 3 x 8/arm on the floor press ... went with 35#s for 3 x 6 on the curls ... used 50#s last week and I was barely getting the 4 second eccentric on those... no way I could have done 6 seconds at that weight. 

 

C1) KB Core + Press Complex:

1 Single Arm Bottoms Up Turkish Sit Up

1 Single Arm Bottoms Up KB Z Press

1 Bottoms Up Turkish Get Up

x 3 Sets R

rest 15sec

1 Single Arm Bottoms Up Turkish Sit Up

1 Single Arm Bottoms Up KB Z Press

1 Bottoms Up Turkish Get Up

x 3 Sets L

rest 30sec x 3

C2) Supinated Strict Pull up: 21X1; 6-8 reps; rest 30sec x 3

C3) Dual Dumbbell Upright Row: 20X2; 10-12reps; rest 90sec x 3

-26# KB across for the KB complexes ... maybe could have increased the loading to a 35# here, but these reps were sketchy at 26# on the my left arm ... always has been a tough movement for me. 

D) 

5 Sets @ 75-85% - Progressive (start at a 75% effort and progress to 85% on the last set) All should feel sustainable for the full time:

21 Cal Assault Bike 

18 Push Ups

15 Steps Single Arm KB Overhead March/arm (70/53#) 

12 Single Arm KB Snatch (70/53# - 6 per arm) 

9 Cal Ski

Rest walk 2:00 (decrease rest by 15sec every round)

-Complete ... total time of about 28 minutes ... overall was good conditioning, but I was just in too negative a mood to enjoy it. Got it done though. 

10/14/20

AM Workout (0700)

Short Running Intervals 
 
8 x 300m with :60 rest 
 

-Result =

58

54

57

57

58

60

60

56 ... overall enjoyed this workout... felt fairly consistent and like I was pushing the pace to the best of my ability ... short rest interval went by very quickly, but overall felt good. 

PM Workout (1700)

Cramming in workouts this week as I am still catching up from the missed weekend workouts... but I will get everything in on time... overall felt decent this afternoon, although my legs were generally a bit fatigued from this morning. Overall a good session though, looking forward to training tomorrow. 

Warmup

Monster Band Walk 25'/forward and backwards

Single Leg Hip Lift x 12/leg

KB Rack 1/4 Squat Pulse x 20-30sec

x 2-3 sets

-Complete

 

A) Split Stance Good Morning: 2010; 10/leg; rest 45sec between legs x 2/side

-95# x 1, 115# x 1 

 

B) Front Squat: 1 rep @ 4040 + 2 reps @ 3030 + 3 reps @ 2020; rest 2:30 x 3 sets

• 6 reps per set with tempo changing

-215# for two sets without a belt, 225# for one set with a belt ... this was a rough tempo... was hoping to get a bit more on the bar, but 225 for that amount of TUT was rough enough. Tough/different squat training. 

 

C1) Dumbbell Cross Body Romanian Deadlift: 3010; 8-10/leg; rest 60sec x 3

C2) Clean Grip RDL: 10X0; 12-15 reps; rest 60sec x 3

-50# for 3 x 10 for the DB RDL and 135# for 3 x 15 on the Clean Grip RDL 

 

D1) Dual KB Overhead Walking Lunge: 12-16 steps; rest 30sec x 3 sets

D2) Weighted Ring Body Saw: 15sec OUT, 15sec HOLD, 15sec IN;1 rep TOUGH; rest 30sec x 3

D3) Dual Dumbbell Upright Row: 3011; 8-10/reps; rest 90sec x 3

-2 x 35# KB for 3 x 16 steps on the lunges ... scaled back the ring body to 10/10/10 instead of 15/15/15 and went unweighted .... rows done at 2 x 15# DB

10/13/20

Overall had a great workout this morning... felt good throughout and enjoyed myself on today's session. Looking forward to training tomorrow. 

 Warmup

Tall Plank Theraband Lateral Walk 20'/side

Single Arm Trap 3 Raise w/ DB Isometric x 10/arm Light Slow

Scapular Ring Rows x 10 (pause 1sec at top)

x 2-3 Sets

-Complete 

A)

Bench Press

3 x 8-10 reps 

Rest as needed

-195# x 10, 200# x 10, 205# x 8 

 

B1) Half Kneeling DB Cross Body Press: 20X0; 10-12/arm; rest 30sec x 3

B2) L-Sit on Rings: 20-30sec; rest 30sec x 3

B3) Banded Pendlay Row: 20X0; 12-15 reps; rest 90sec x 3

 

-35# for the cross body press ... :20 for all sets on the rings... 115# with 1 red band for 3 x 12 on the rows... much harder than I thought this would be 

C1) Weighted Strict Pull Ups: 1 weighted rep; rest 10sec +

AMRAP Bodyweight in 20sec; rest 30sec before B2 x 3 sets

• These are tough single reps followed by bodyweight speed reps

C2) Push Up Complex: 20sec Max Reps Strict HSPU + 20sec Max Reps Push Ups

rest 2mins before C1 x 3 sets

-Complete, result = 

90# + 13 pull-ups + 10 HSPU + 20 push-ups

100# + 10 + 9 + 15

70# (failed attempt at 100#, dropped the weight a bit) + 10  + 7 + 17  ... this was fun/tough training

 

D1) Close Grip Bench Press: 20X0; 10-12 reps; rest 30sec x 3

D2) Single Arm KB Bottom Up March: 15 steps/arm; rest 60sec x 3

-115# for 3 x 12, 10, 10 on the bench ... 26# KB for the marches 

 

E)

On a 30:00 clock: 

 

0-10mins

DB Single Arm OH March - 15 steps with 50/35# 

12 Anchored PVC Sit-ups 

500/420m Ski

 

10-20mins

1600m Bike

5 Box Jump Over 24/20"

10 Ring Push Up

15sec Chin Over Bar Hold

 

20-30mins

5 Strict Pull-ups

10 Push-ups 

10 Jumping Lunges

15sec Extended Plank

-Complete ... don't remember the rounds, but felt good on this, fun conditioning despite being the same time-domains as the conditioning yesterday. 

10/12/20

AM Workout (0945) 

Didn't really push the loading this morning... still a bit sore/fatigued from Saturday's 12 hour evolution... overall though, happy to get back in the gym and move, even if under lighter loads. 

Warmup: 

Wall Sit with Banded Hip Abductions x 20reps

Curtsy Step Down x 8/leg

Bird Dog with Cross Body Knee/Elbow Touch x 10/side

x 2-3sets

 

-Complete 

A1) Front Foot Elevated KB Front Rack Split Squat: 20X0; 8-10/leg; rest as needed x 3 - pre-fatigue

reps

• 2-4" Step for front foot

• Still keep the loads moderate to light, but you can increase a little from last week

A2) Sumo Stance Romanian Deadlift: 30X0; 8-1 0reps; rest as needed x 3

-2 x 35# KB for 3 x 8 to 45# bumper plate ... across at 125# for the RDLS for 3 x 8

 

B) Back Squat: 30X0; 3.3.3; rest 20sec/2:30 x 3 sets

• Cluster Sets - There are 3 total sets today and each will consist of 9 reps! You will perform 3 Back

Squats at a 30X0 tempo and then return the bar to the rack. Rest 20sec and then pick up the bar

again and perform 3 more reps at 30X0 tempo. Repeat this rack and reset 1 more time for a total

of 9 reps and the completion of this set. After 2:30 rest you will repeat the entire set again.

• Tempo has slowed back to 30X0 this week, but there should still be ZERO pauses!

-215#, 265#, 285# ... only used a belt on the last set... overall felt good 

 

C1) Split Stance Romanian Deadlift: 21X1; 6-8/leg; rest 60sec x 3

C2) Theraband Barbell Hip Thrust: 10X0; 6.6.6; rest 15sec/rest 60sec x 3

• This is an 18 rep Cluster Set

-135# for both movements .... 3 x 6/leg on the deadlifts 

 

D1) Windshield Wiper: 2020 x 16-20 reps total; rest 60sec x 3

D2) KB Front Rack Quarter Squat With Pulse: 30-45sec rest 60sec x 3

• TOUGH loading - Aim for an unbroken 30-45sec set at the heaviest load you can.

-135# for 3 x 16 on the WW... 2 x 35# for 3 x :30 on the squats... was brutal on the quads/glutes

E)

0-10mins

10 Lateral Hops (over Paralette) 

10 Russian KBS (72#) 

20 Steps Dual KB Front Rack March (2 x 72#) 

10 Knees-to-Elbows

 

10-20mins

21/16 Cal Ski

5 Burpee Box Jump 24/20"

7 Hand Release Push Ups

15sec Ring Row Hold

 

20-30mins

.5 Mile Assault Bike

20 Walking Lunges

2 Wall Walks

10sec Wall Facing HS Hold at top of last rep of Wall Walk

-Complete ... don't remember the exact rounds on this, but just flowed through this at an 80% effort ... got a big sweat. 

PM Workout (1830) 

Got in this missed cardio from Saturday... didn't really want to do this, but got it in and got a lot of quality intensity out of this. 

8 sets of: 

Burpees 45sec @ 90% Aerobic Pace: rest walk 45sec

AB 45sec @ 90% Aerobic pace; rest walk 45sec 

Ski 45sec @ 90% Aerobic Pace; rest walk 45sec 

-Complete ... went 15 burpees every round, kept the bike above 70 RPM, kept the ski below 1:49/500m pace ... felt very consistent.  

10/10 & 10/11/20

10/10 - spent the entire day building a shed foundation... was an extremely physical day of about 12 hours of straight work that left me exhausted. Did not get in my program's training today. 

10/11 - Complete Rest ... did not get in training today either... I am fairly sore/fatigued from yesterday ... going to shift some things around and maybe extend my program a few days / a week. 

10/9/20

 Complete Rest 

10/8/20

Overall had a good workout today, got a solid pump and then went through a slog of a metcon (4500m skiing?) ... overall a great session though, had a good time. 

A)
Bench Press

5x5 

Rest 2-3 minutes 

-Went across at 215# ... felt very solid. 

B1) Landmine Press Variety: 5 Standing Landmine Press R 30X0 + 5 Half Kneeling Landmine Press R

30X0 + 5 Standing Landmine Press L 30X0 + 5 Half Kneeling Landmine Press L 30X0;

rest 60sec x 3

B2) T-Bar Row: 20X1; 12-15 reps; rest 60sec x 3

-60# for the Pressing ... 85# for the T-bar rows ... light weights, but lots of TUT

 

C1) Dumbbell Floor Press: 30X2; 10-12 reps; rest 60sec x 3

C2) Dumbbell Bicep Curl Eccentrics: 41A1; 8-10 reps; rest 60sec x 3

• The goal here is to overload with a weight that would otherwise be tough to curl up without

cheating. You will use a DB hang muscle clean to get the DBs to the top (A = Assist), then

lower them slowly for 4sec

-2 x 75# for 10,10, 8 on the floor press... 2 x 50# for 3 x 8 on the curl eccentrics 

 

D1) KB Core + Press Complex:

4 Single Arm Turkish Sit Up R + 4 Single Arm KB Z Press R + 2 Turkish Get Up R; rest 15sec

+

4 Single Arm Turkish Sit Up L + 4 Single Arm KB Z Press L + 2 Turkish Get Up L;

rest 30sec x 3

D2) Strict Pull up: 21X1; 6-8 reps; rest 30sec x 3

• If you feel strong with your bodyweight to get the Rx reps and tempo - you can add a little

weight to your body in the form of a DB between the legs.

• Scaling option is Pronated Grip Body Rows - reps are 20X1 x 10-12reps

D3) Banded Face Pull: 20X2; 12-15 reps; rest 90sec x 3

-35# across for the KB complex ... 3 x 8 unweighted strict pull-ups and 1 red band for 3 x 15 on the face-pulls

 

E)

5 Sets @ 75-85% - Progressive (start at a 75% effort and progress to 85% on the last set) All should

feel sustainable for the full time.

Ski 300m

30m Dual KB Farmers Carry 70/53lbs

3 Wall Walks

30m Dual KB Rack carry 70/53lbs

Ski 600m

rest walk 2:30 (decrease rest by 15sec every round)

• With decreasing rest on every set we are adding some intensity in these final 2 weeks of the build.

The goal should be to sustain your effort on every set and still progress your pace slightly as you go

despite the shortened rest. Control yourself from the start.

• Rest periods:

Between 1st and 2nd Set - 2:30

Between 2nd and 3rd Set - 2:15

Between 3rd and 4th Set - 2:00

Between 4th and 5th Set - 1:45

-Total time of about 38 minutes ... seemed like 38 minutes of skiing, but I kept it at a 1:59/500m pace for every interval and got it done.