Day 182

Programming:

Crossover activation

Prep: 3 sets
(6-8 reps per leg) Single leg Deadlift
50’ X-Band Walk Shuffle Right
50’ X-Band Walk Shuffle Left

A: Rear Foot Elevated Split Squat/ Bulgarian SS
(6-8 reps per leg) x 5 sets
Rest 2-3 minutes between sets

B: Good Morning
3, 3, 3, 3, 3 @ 51x1 tempo
Rest 2-3 minutes between sets

C: 3 Sets each AFAP
Row 1000 Meters
Rest 3 minutes after each set

D: 5 sets each AFAP
Run 400 Meters
10 Weighted Alternating Pistols M24Kg/W16Kg
Rest 2 minutes after each set

Crossover Recovery

Results and Notes:

Prep: 95# DLs and Green band. Glutes were PUMPED

A) 135(8)/155(8)/185(6)/185(6)/205(6) - so tough in nanos. I was really having balance issues with these today and the last set was incredibly heavy

B) ---

C) ---

D) ---

Today I needed to be quick at the gym because of getting a late start (stayed at work late), and the gym was doing 14.3, one I felt I could use. I ended with 145 reps, which could be improved without a few plates going MIA during my workout. I think there is 148ish in there on another day. 150 fresh, the squats were not the best warmup.

Day 182

Programming:

Crossover activation

Prep:
3 sets @ light weight
3 Position Clean
(sequence Floor> Knee> High hang)
+
3 Position Power Clean
(sequence is High hang>Knee>Floor)
+
3 Front Squats
Row easy 500 M

A: Clean
3, 2, 1, 3, 2, 1, 3, 2, 1
Heavy Wave load
Building every 2:30

B: For Time:
50 KB Swings 32kg/24kg
+
5 Rounds
1 Legless Rope Climb (Sit Start)
5 “Squat” Clean Thrusters #155/105
+
5 Rounds
1 Rope Climb
5 “Squat Clean Thrusters #155/105

C: Lactic Intervals
4 Sets “All Out”
150’ Sled Drag M+135/ W+95
150’ Farmers Carry “Heavy”
rest 3:30 after each set

+ (rest 10 minutes)

4 Sets “All Out”
5 Axle Bar Power Cleans M155/W105
Airdyne 30 seconds (very hard effort)
rest 3:30 after each set

D1: Weighted Glute Ham Raise
(7-9reps)
Rest 60 seconds
D2:
15 Heavy DB behind the neck Sit-ups
+
(30 Seconds) weighted plank
Rest 2 minutes
4 sets total D1+D2

Crossover Recovery

Results and Notes:

A) 235, 255, 275, 245, 265, 285, 255, 285, 305 - Should start heavier next time. These felt good, no misses

B) 20:24 - The thrusters actually felt pretty good, the legless started seated and the next 4 were starting standing but not jumping to 16' touch

C) ---

D)----

I had to run home to get some therapy. I got started way late and needed to make sure to get stretched and get the Marc Pro on