Past 2 Days

Saturday, October 8, 2016
AM
60 min low-intensive yoga session

Spent a lot of time going through the basic movements with the yoga class at the gym. I had to be there anyway, so I decided to hop in with the class. Honestly, this was great. It gave me a great perspective as to where I currently lie from a mobility stand point as well as long-term core control, local endurance, and, in some cases, joint stability. Definitely something I will be implementing at least once per week.

PM
Coaches Training Session
12 min EMOM
1) 5 Power Cleans @ 185# (not TnG) + AB @ EN1
2) 30s AB @ 400W + 30s AB @ EN1
3) 5 S2O @ 185# + AB @ EN1
4) 30s AB @ 400W + 30s AB @ EN1
+
9 min EMOM
1) 5 Power Snatch @ 155# (not TnG) + AB @ EN1 
2) 8 Wallball @ 20# + AB @ EN1
3) 30s Hollow Hold + 30s AB @ EN1

Avg HR - 144 bpm

I enjoyed this. I put this together for all the coaches to do and I feel like it went well. I took a lot of what you've had me do in past as something that can be built upon. I chose this setup and structure because we are all relatively detrained and we're trying to get on a system of relative consistency. We're not in it to be athletes, obviously, but all of use really do need to improve our body composition, overall health, and movement quality. 

Sunday, October 9, 2016
Coaches Training Session 
"Fight Gone Bad"
3 rounds w/ 1 min rest between rounds
1 min on each
Wallball @ 20#
SDLHP @ 75#
Box Jump @ 20"
Push Press @ 75#
Calorie Row

RD1 - 97 (20 / 20 / 15 / 25 / 17)
RD2 - 96 (20 / 20 / 15 / 25 / 16)
RD3 - 93 (18 / 18 / 18 / 21 / 18) 

Result - 286

Avg HR - 152 bpm

This was  94 total reps off my PR, but I'm not worried about that at all. Shot for consistency across the board. Fell off a little bit on the last round, but I wanted to keep my HR sub 160 the whole time. I probably shoul have worn my HR monitor to be more accurate and relaiable. I took my HR between rounds for the full minute and averaged out at the end. This isn't exactly the workout I wanted to do by any means, but I feel like I can adjust a workout at any point right now to make it where I can grow and improve metabolically(?).