Tuesday

AM

off

PM

3 sets:

ROM exercises

0:30 active hang from bar (!)

+

3 sets:

Crossover symmetry, 10 each

Tricep pull-down, 20 with red band

Hammer curl, 10 with 12/hand

Bicep curl, 10 with 12/hand

+

A) Not for time

1200m row @ Z1
400m light sandbag carry
1200m row @ Z1
400m light sandbag carry
1200m row @ Z1

Complete, row ~2:20/500m, 20s/m

Had to cancel my appointment with Drew this morning for a very important experiment (I'm now a mouse surgeon, nbd), so I added in some of the stuff I would have done at MobilityFit. That active hang though - super happy with progress.

First time playing with a sandbag - I see why Stephen's been on a sandbag kick this summer; I really liked it. Split the first carry 200m/200m on each shoulder, then did the second carry unbroken across the back of my neck. I think I prefer the one-arm carry, it feels like more core activation.

And when did my Z1 row get so fast? It's possible that it's closer to Z2 than Z1, but I'm trying to get rid of that pause at the back of my stroke and pull with good form every time, and right now 2:20ish just a more natural pace than my previous 2:27-2:30 Z1. I'll take it. 

Sunday

A. 1-arm Farmer's walk, 3 x 50m/side tough; :60 between sides

+
For time:
600m sandbag run, 60 (3 x 100m out & back)
40 alternating pistols
100m bear crawl
100 double-unders
+
800m sled drag, add a little from last week, alternate forward & backward as desired but stay moving throughout

A. Complete with 100

+

14:54 

+

Complete with 125 on the sled 

Wow, really underestimated the work today. 1-arm FW were tough and felt like I was doing these for an hour (really only 10:00 or so, but still). 

SB run done in 4:00. Pistols were tough today (nanos and knee-sleeveless), and done in a little over 4:00. Bear crawl was steady and double unders were broken but took very short breaks. 

125 on the sled felt like 12,500 today. Debated stripping off the 35lb plate throughout the whole first half, but then realize I was almost done and just sucked it up and finished.  

Looking forward to a change of scenery for the next 2 weeks!

Sunday 13 July

A. Double-unders, 10:00 to establish 3 best unbroken sets in as many attempts as desired (score as 3 best sets; i.e., 55 + 48 + 77)
+
4 rounds for even times:
300m sandbag run, 60
10 alternating pistols
25m bear crawl
2:00 rest
+
800m sled drag, same weight as last week, alternate forward & backward as desired but stay moving throughout

A. 70+65+53
+
3:05
3:07
2:58
2:55
+
shoulder stuff (abbreviated)
+
complete with 120 on the sled

Double unders were hit or miss today - lots of small sets under 30, but 70 is a PR+3.

Very happy to discover I can now do pistols in nanos and without knee sleeves!  They aren't very pretty and are quite slow, but definitely do-able.

Sled drag felt good today, and felt like I was moving quicker than in the past few weeks.

Sunday 6 July

3 rounds not for time:
8 alternating pistols
35 unbroken double-unders
50m bear crawl
+
5 rounds for even times:
200m sandbag run, 60
18 goblet squats, 35
2:00 rest
+
800m sled drag, same weight as last week, alternate forward & backward as desired but stay moving throughout

Complete

+

1:40

1:38

1:36

1:36

1:34

+

Complete with 120 on the sled 

That was a lot of bear crawling...

Sandbag was really awkward on the first run, but got a better and better grip on it with each round. Goblet squats were all fast. I like these. 

Sled felt extra heavy today, but got a cool morning breeze!

Thursday 15 August

10 min @ 70%:
drag something 25 m grinder pace
walk rest 10 sec
HS hold 30 sec
walk rest 10 sec

rest walk 3 min

10 min @ 80%:
sand bag shoulder carry run 100 m
rest walk 10 sec
10 T2B
rest walk 10 sec

rest walk 3 min

10 min @ 90%:
row 250 m
10 ELBOWS IN push ups

Complete with sled +180, inside on the mats
+
Complete with the red bag
+
Complete, average 2:00-2:05/500m+
mobility class