coach

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Today’s Workout: Feb 23nd, 2017Today some jump rope double under endurance practice, deep lunge holds,  continued work on the goal of accumulating 2 minutes of handstand holds in 4 sets, and a triplet of kettlebell squeeze press, muscle snatch, and ab sling knee’s to bar.  

Weight – 185.5lbs  HRV7 Sympathetic

Stress: 6/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Jump Rope 200 Double Under’s in least # of sets possible
(Rest as needed b/w attempts (max 2mins)   

B – Deep Lunge Holds 4 Sets x 30s per leg @ just off floor
(Rest 60s b/w legs)

C – Handstand Holds  build to 2 minutes of holding in the least # of sets possible.
(Rest as needed)

D1 – Kettlebell Incline Incline Squeeze Press 3 Sets x 12-20 @ 3010
(Rest 10s then proceed to D2)

D2 – Barbell Muscle Snatch 3 Sets x 12-20
(Rest 10s then proceed to D3)
D3 – Ab Sling Knee’s To Bar 3 Sets x 8-15
(Rest 60s then proceed to D1)

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Workout – Nov 1, 2016

11 - Nov 1, 2016

Today’s Workout 

Weight 192.5lbs  HRV – 9 Parasympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 8/10

A – Row 3 Sets x 60s
(Rest 60s b/w sets)

B – Glute Ham Raise 2 Sets x 8-10 @ 4111, 1 x Triple Dropset (Strict/Band/Kip)
(Rest 60s b/w legs)

C – 1+1/4 Neutral Grip Chin Up 2 Sets x 6-10, 1 x AMRAP Strict + Kips
(2-3mins b/w sets)

D – Overhand Neutral Bar Row 2 Sets x 10 @ 3012, 1 x Triple Dropset
(2mins b/w sets)

E – Post Db Turning Curl 2 Sets x 8-10 @ 4011, 1 x Triple Dropset
(2mins b/w sets)

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