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.