Wednesday

A1)
Single-leg unweighted hip hinge
3 x 10/side slow & controlled; :30 between sides, :30 rest

Complete

A2)
Bottoms up 1-arm press from lunge (forward leg is opposite working arm)
3 x 6-10/side; :30 between sides, :30 rest

20(8) across - equally challenging on both sides

B)
Clean-grip deadlift
take your time and build to a tough (not max) single for the day

273, tough enough for today

C)
Alternating KB pull-throughs from plank
3 x 10 light & controlled; :90 rest

Complete with 10lbs. Totally fine once I did the first one.

D)
AMRAP in 3:00
Assault Bike calories - nothing above 70 rpm for the first :60!

49 - held 68-71 for the most part, but did start out a little hot (73), and faded a little around 2:00 (63ish)

Wednesday

A)
Single-leg unweighted hip hinge
3 x 10/side slow & controlled; :60 between sides

Complete

B)
Clean-grip Romanian deadlifts
3-2-1-1-1, 31X1; 2:30 rest

203(3), 213(2), 223, 233, 243

C)
3 sets
:60 alternating pistols @ steady pace - not an AMRAP
:60 rest

Complete, getting pretty smooth these days

D)
AMRAP in 3:00
Assault Bike calories

DNF, but did 2 pretty spectacular 0:60 sprints at 97%. Went out WAY WAY WAY too hot on the first one (>80 RPMs) and panicked at the 0:60 mark (23 calories in). Rested about 10:00 then did the same damn thing, 78-80 RPMs for almost a minute, tríed to back down to 70ish (my intended goal pace) but faded off of that almost immediately and just called it. I would like to blame this on being after a long day and in an empty gym, but the real reason I quit is that I got in my own head about beating Leah. Which is so dumb, for like 14 reasons. It's been so long since I've been able to compare my results to anyone else's and I wish I could say I don't care but apparently I do. (I got 47 calories in May).

Wednesday

A) Single-leg unweighted hip hinge: 3 x 10/side slow & controlled; :60 between sides

Complete

B) Clean-grip Romanian deadlifts: 3-3-3-3-3, 31X1; 2:30 rest

193, 203 x 4

C) 10:00 @ 70% effort - same as last few weeks, save the intensity of the bike: 30m unweighted walking lunges 30m bear crawl 300m row

Complete

D) 3 sets: :50 Assault Bike @ 97% 5:10 walk rest

79-80 RPMs for the first one and the first 0:40 of the second,

Wednesday

AM

10:00 AirDyne

PM

A) Single-leg unweighted hip hinge

3 x 8/side slow & controlled; :60 between sides

B) Clean-grip Romanian deadlifts

4 x 3-4, 31X1; 2:30 rest

C) 10:00 @ 70% effort - save the intensity of the bike

10 goblet squats, 70
10m bear crawl
200m row
10m bear crawl

D) 3 sets

:40 Assault Bike @ 97%
4:50 walk rest

A. complete

B. 163, 173, 183, 193(4) - finally able to tolerate hanging on to a hook grip

C. complete

D. complete, 78-80 RPMs

Wednesday

A) Single-leg unweighted hip hinge

3 x 8/side slow & controlled; :60 between sides

B) Clean-grip Romanian deadlifts

3 x 4-6, 31X1; 2:30 rest

C) 10:00 @ 70% effort - save the intensity of the bike

200m row
10 goblet squats, 70
:60 front leaning rest on ground

D) 3 sets

:35 Assault Bike @ 97%
4:55 walk rest

A. complete

B. 143, 153(5), 153(5)

C. complete

D. complete, 80-82 RPMs

Wednesday

AM

10:00 AirDyne

+

mobility

PM

A) Single-leg unweighted hip hinge

3 x 8/side slow & controlled; :60 between sides

B) Clean-grip Romanian deadlifts

3 x 6-8, 31X1; 2:30 rest

C) For time steady

30 goblet squats, 53
:60 front leaning rest on ground
20 goblet squats
:60 front leaning rest on ground
10 goblet squats

D) 4 sets

:30 Assault Bike @ 97%
4:30 walk rest

A. complete
B. 123, 143(6), 143(8) - limited by grip strength
C. 4:20, unbroken
D. complete, 82 RPMs throughout

Wednesday

AM

20:00 AirDyne

+

ROM/mobility

PM

A) Single-leg unweighted hip hinge

3 x 8/side slow & controlled; :60 between sides

B) Barbell single-leg Romanian deadlift

3 x 4-5/side; :90 between sides

C) Goblet squat

3 x 15-20 @ 70; 2:00 rest

D) 1-arm Farmer's walk

3 x 1 lap around rig/side; :60 between sides

E) 4 sets

:25 Assault Bike @ 97%
4:05 walk rest

A. complete

B. 123(4), 123(5), 133(4) - balance and grip

C. 20 across - breathing

D. 53 across

E. complete, 82-85 RPMs

Wednesday

A) Single-leg unweighted hip hinge

3 x 8/side slow & controlled; :60 between sides

B) Barbell single-leg Romanian deadlift

3 x 5-6/side; :90 between sides

C) Goblet squat

3 x 15 @ 70; 2:00 rest

D) 1-arm Farmer's walk

3 x 45m/side; :60 between sides

E) 5 sets

:20 Assault Bike @ 97%
3:40 walk rest

A. complete

B. 103, 113, 123(5)

C. complete

D. 53 across

E. complete, 86-90 RPMs

Wednesday

AM
20:00 AirDyne @ Z1
+
ROM/mobility

PM
A) Single-leg unweighted hip hinge - treat this as a warm-up
3 x 6/side slow & controlled; :60 between sides
B) Barbell single-leg Romanian deadlift
3 x 6-8/side; 2:00 rest
C) Goblet squat
build to a moderate set of 20 - just want to get an idea of what's reasonable for big set, what the limiter is, etc.
D) 1-arm Farmer's walk
3 x 30m/side; :30 between sides
E) 5 sets
:30 Assault Bike, increase effort so :00-:05 is easy, :05-:15 is high aerobic effort, :15-:30 is a sprint
3:00 walk rest

A. complete
B. 63, 83, 93(8)
C. 70 - no real limiter other than hesitation cleaning it
D. 35, 53, 53
E. complete, 88-90 RPMs on the first 4, 86 RPMs on the 5th


Today I finally felt like we were getting back into the swing of regular training. Everything felt great!

Wednesday

AM

5:00 Airdyne

+

mobility/ROM

PM
A) Single-leg unweighted hip hinge (I'll show you these, not a great demo vid out there)
5 x 5/side slow & controlled; :45 between sides
B) Safety bar alternating reverse lunges
3 x 12-14; 2:00 rest
C) 5 sets
:30 Assault Bike, increase effort so :00-:10 is easy, :10-:20 is high aerobic effort, :20-:30 is a sprint
2:30 walk rest

A) complete

B) 133, 143, 153(12)

C) complete, hit 90-91 RPMs across

Lunges felt better than I thought they would. 

Enjoyed the sprint piece - it was much easier to get up to a sprint with a running start. First time sprinting with two arms, and it was fine. 

Talked to Mike this afternoon. No changes, going to see how the current macros treat me once I get a few weeks of training under my belt.