Jun-3
Full Body CAR's - 20min
+
30min Mixed EN2 session (combination Row/AB)
...every 3rd min perform 30sec @ VO2 effort
(=10 x 30sec repeats @ VO2 effort over 30min)
+
Full Body CAR's - 20min
Jun-4
A1. HB Back Squat - 5 x 6; rest 30sec (225# across)
A2. AB - 5 x 60sec @ EN2; rest 30sec (250W across)
B1. Clean Grip DL @31x1 tempo - 5 x 6; rest 30sec (225# across)
B2. AB - 5 x 60sec @ En2; rest 30sec (275W across)
C1. BB Back Rack Walking Lunge - 5 x 24 Alt Steps (135# across)
C2. AB - 5 x 60sec @ EN2; rest 30sec (300W across)
This was a much more intelligent route than what I did last time. Much more manageable.
+
Trunk/Lumbar Stability - 4 Rounds
Landmine Anti-rotation Rainbows - 10 alt reps
1/2 Kneeling Banded Palloff Press - 10 reps ea side
Seated BB Good Morning (empty bar) - 10
Jefferson Curl - 10
Jun-5
Travel
+
@ hotel mobility
A1. Couch Stretch - 4 x 60sec ea leg; rest as needed
A2. Supine Lying Hip CAR - 4 x 3 rotations ea leg; rest as needed
A4. Spiderman / Low Dragon Stretch - 4 x 60sec ea leg; rest as needed
A5. Prone Lying HIp CAR - 4 x 3 rotations ea leg; rest as needed
A6. Cat / Camel Thoracic / Lumbar - 4 x 10 very slow/controlled arch/hollow; rest as needed
A7. Seated Straddle Pancake - 4 x 60sec; rest as needed
Jun-6
Travel + Coaching
+
@ hotel mobility
A1. Elevated CAT Stretch - 4 x 60sec; rest as needed
A2. Behind the Back Dip Stretch - 4 x 60sec; rest as needed (aka sink stretch)
A3. Table Hold - 4 x 20sec; rest as needed
A4. Kneeling Thoracic Rotations - 4 x 10 ea direction
+
@ hotel Trunk
A1. Straddle Hollow Hold - 4 x 30sec; rest as needed
A2. Bent Knee Hollow Hold - 4 x 30sec; rest as needed
A3. Arch-Hollow Roll - 4 x 5; rest as needed
Jun-7
Session w/ Coaches
A
6 x [2 min AMRAP + 2 min rest]
20 calorie AD
AMRAP power clean @ 185# for remainder of 2 min
Result: 51 total power cleans (best set was last set, hit 11 TnG)
+
10 min rest
+
Build to tough 3 back squat in 18 minutes
Result: 418#
This was a PR for me beltless and post-WOD.
+
@ hotel training
Bike - 30-45min @ EN1 (moderate resistance, keep HR within zone the entire time)
+
Box Breathing / PMR to drive nervous system to para-sympathetic
Jun-8
Session w/ Coaches
+
@ hotel mobility
A1. Couch Stretch - 4 x 60sec ea leg; rest as needed
A2. Supine Lying Hip CAR - 4 x 3 rotations ea leg; rest as needed
A4. Spiderman / Low Dragon Stretch - 4 x 60sec ea leg; rest as needed
A5. Prone Lying HIp CAR - 4 x 3 rotations ea leg; rest as needed
A6. Cat / Camel Thoracic / Lumbar - 4 x 10 very slow/controlled arch/hollow; rest as needed
A7. Seated Straddle Pancake - 4 x 60sec; rest as needed
Jun-9
60min EN1 session
...every 5-10min peform 60sec of mobility / Trunk Stability work
Jun-10
Travel / Self-directed Mobility
Jun-11
Travel / Self-directed Mobility
Everything felt pretty good this week. Only complications I'm having now is just being a little tired from traveling 15 hours not stopping other than for gas, food, potty, and play. Another day of rest and I think I'm going to be feeling very good this upcoming week.
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