2/2/20

Well I'm actually sad to say that I just finished my 12 week training cycle... it was extremely productive, I have zero aches and pains and my body composition and strength are way up since the marathon. This was a very fun and different way to train... but I must say it was perfect for me. I'm going to transition over the coming few weeks into a more olympic weightlifting focused program, but I am excited for the opportunity to do another functional body building program. I learned a ton and will continue to incorporate many of these concepts into my future training. 

Warmup: 
15mins Easy Warm Up
1min Row
1min Bike
1min Run
1min Single Unders

1min Plank on Hands

-Complete 

A) Power Clean

build to a 1RM for the day

-after warm-up sets, singles went 255#, 275#, 285# ... overall felt good okay on these, but didn't feel super snappy or strong ... hopefully will get back to 300# in the near future. Much better than my post-marathon 255# and miss at 275# prior to starting this cycle. 

B) Pendlay Row

build to a 5RM

-135#, 185#, 205#, 225# ... probably could have squeaked out a bit more here, but my form was getting a little iffy on the last couple reps at 225# ... overall felt good, just shut it down there.

C) EMOM x 16mins

1st - 3 TGU R
2nd - AB 15/12 Cals
2nd - 3 TGU L
3rd - 14 Alternating DB Curls (Choose a moderate weight)

-Complete ... used 72# KB for the get-ups and 2 x 50# DB for the curls ... this was difficult given the weight on the get-ups ... I have gotten MUCH better these over the course of this cycle ... during the third set of left arm get-ups I spilled into the next minute and I was about :30 seconds behind on each interval after that ... but finished overall around 16:30 ... fun/difficult conditioning

D) Row

60sec for Max Meters

-38 Calories (compared to 37 calories at the beginning of the program) ... not sure what to make of this, was attempting to get 40, but just wasn't there today.