Better Sam

New Competition Program
Phase 1, Week 7

AM Session: Conditioning / Recovery

3:00 Row @ Z1
2:00 Rest / Walk
2000m Row
2:00 Rest / Walk
3:00 Row @ Z1

7:37.8

New Competition Program
Phase 1, Week 7

AM Session: Conditioning
10 Rounds:
20 Calorie Row
30 Second Rest

~1:00 per round.

New Competition Program
Phase 1, Week 7

AM Session: Conditioning

Took it outside —
4 Rounds:
2:00 Bike Medium
2:00 Rest (Bike Slow)
2:00 Bike Fast
2:00 Rest (Bike Slow)
2:00 Bike Very Fast
4:00 Rest (Bike Slow)

14.1 miles in 58:33.

PM Session

Gymnastics

AMRAP in 20 Minutes:
Eccentric Muscle-Ups
17.

5 Rounds:
1:00 Big Beat Swing (7)
1:00 Hollow Rock
1:00 15′ Handstand Walk + Freestanding Handstand
1:00 Weighted Strict TTB
2:00 Rest

Beat Swing — 12 per round on non-Speal
Hollow Rock — 2x :15 on, :15 off per round
HS Walk — practice walking to wall
Strict TTB — 4-ish (toes not always quite to bar) @0# per round.

Train2Train

3 Rounds:
8 Glute-Ham Raises
8 Single Leg GHD Hip Extension, each leg
1:00 Weighted Plank Hold

GHR — 0#
Two-Legged HE x16 (knee)
Plank — 0, 10, 10#.

Attempt To Make Up For Weekend Of Inactivity, With Fucked Up Knee

3 Rounds:
10 Kettlebell Swings, 24kg
3 Push-Ups
15 Kettlebell Swings
6 Push-Ups
25 Kettlebell Swings
9 Push-Ups
50 Kettlebell Swings
1:00 Rest

16:40.

New Competition Program
Phase 1, Week 6

AM Session: Conditioning / Recovery

2:00 Row @ 300 Watts
2:00 Rest
2:00 Row @ 300 Watts
2:00 Rest
50 Calorie Assault Bike
2:00 Row @ 300 Watts
2:00 Rest
2:00 Row @ 300 Watts
2:00 Rest
50 Double-Unders
2:00 Row @ 300 Watts
2:00 Rest
2:00 Row @ 300 Watts
2:00 Rest

There was meant to be another bike and set of rows but I completely ran out of time. Followed by sprint to airport.

New Competition Program
Phase 1, Week 6

AM Session: Conditioning
10 Rounds:
250m Row @ 300 Watts
2:00 Rest

324, 328, 326, 315, 315, 308, 313, 308, 311, 306.

PM Session
Weightlifting
3 BTN Snatch Grip Push Press + 3 Overhead Squat
45, 65, 85, 105, 115, 120. 
Half-depth OHS because hip fucked today.

Hang Power Snatch
Every 1:30 —
103×3, 103×3, 103×3, 103×3, 103×3.

Hang Power Clean
Every 1:30 —
133×3, 133×3, 133×3, 133×3, 133×3.

Halting Clean Deadlift + Clean Pull
153×3, 153×3, 153×3, 153×3.
1:30 Rest.

Gymnastics
Skin-the-Cat
EMOM for 8 Minutes:
Barely controlled negative.

5 Rounds:
1:00 Ring Beat Swings
1:00 HS Walk
1:00 TTB
1:00 Wall Walk
2:00 Rest

Pitiful effort. 10 beat swings, basic HS walk practice, 3 strict TTB, 2 wall walks per round.

Conditioning: Fartlek

5:00 Sled Drag, 110% BW
420 ft. @ 165#.

AMRAP in 3:00:
12 Overhead Squats, 65#
12 Toes-to-Bar
1+14.

AMRAP in 1:00:
Double-Unders
67.

5:00 Sled Drag, 110% BW
420 ft. @ 165#.

Train2Train
3 Rounds:
8 Back Extensions
12 Glute Ham Raises
12 Reverse Hypers

4th hole BE / GHR; 100# RH.

New Competition Program
Phase 1, Week 6

AM Session: Conditioning
20 Minute Row @ Z1
5 Minutes Double-Unders
20 Minute Row @ Z1
4405m; 150 DU; 4305m

New Competition Program
Phase 1, Week 6

AM Session: Conditioning
4 Rounds:
60 Calorie Assault Bike, not totally but almost at Z1
2:00 Rest
6:20, 5:20, 5:12, 5:02

Approx 2 miles per interval; 8 miles total.

PM Session
Weightlifting

Tall Snatch
33×2, 53×2, 63×2, 68×2, 73#x2.

No Foot – No Hook Snatch + Eccentric
103×2, 103×2, 103×2, 103×2, 103×2, 103#x2.

3-Position Clean + Push Jerk
123, 123, 123, 123, 123#.

Front Squat
118×7, 123×7, 133#x7.

Back Squat
133×5, 133×5, 133#x5.

Gymnastics

Muscle-Up Transitions
20 Minutes Tempo Transitions @3-2-3-2
30.

Bar Muscle-Up
Banded practice.

Tempo Eccentric HSPU @3-3-x-3
4, 4, 3, 3, 3.

Train2Train
3 Rounds:
12 Dumbbell Bench, each arm, 30#
12 Dumbbell Row, each arm, 30#
1:00 Hollow Rock (tucked)

New Competition Program
Phase 1, Week 5

Weightlifting
Every 1:30 for 5 Rounds:
3 Snatches @ 85%
103, 103, 103, 103, 103.

Every 1:30 for 5 Rounds:
2 Cleans + 2 Jerks
128, 128, 128, 128, 128#.

EMOM for 3 Minutes:
3 Deadlifts
185, 185, 185#.

Gymnastics

3 Wall Walk + 3 HSPU + 30 second Freestanding Handstand Hold
2xblack banded HSPU + 10s FSHS

4×3 Strict Tempo Toes-to-Bar @ 3-2-3-2
TTB scaled to leg raises approx to 90 degrees.

Conditioning: Power Endurance
4 Rounds —
AMRAP in 4:00:
6 Deadlifts, 155#
6 Push-Ups
6 Box Jumps, 20″
4:00 Rest

3+1, 3, 3, 3.

Train2Train
3 Rounds:
6 Asymmetrical Squat Jumps, each leg
8 Single Leg Hip Extension, each leg
1:00 GHD Plank Hold, face up

T2T – 4/0/0# plank; 0/0/0 SLHE; 35/35/35 ASJ.

Disaster Week for Exercise: Day 7

2.25 mile run around Fort Greene Park
22:50.

Then some handstand practice in the back yard.