A. DB Push Press; 6 Reps @20X1; rest 2 minutes x 3 sets *Same weight as last week*
Done @ 45lbs. DBs are harder to control/balance than KBs but these went fine overall.
B1. Weighted pull ups; 5 reps; rest 30s
B2. Bent over BB Rows @40x1; 6 reps; rest 90s x 3 sets *Want you to build on the pull ups so set 1 is light/2 is moderate/3 is tough - keep the BB rows at a moderate weight for all sets*
Pullups done @ 26lb (12kg KB), 31lb (KB+5lb), 40lb - only got 4.5 reps @ 40lb, couldn't quite finish 5th rep but wanted to push something heavier than last week. Rows done @ 110, focused on good form and tempo.
C1. Banded KB OH Walk - 35lbs bar + 25lb kb's on each side - double loop the bands so it's not super 'long'; 25s; rest 35s
C2. Farmers Carry; 70lbs; 25s; rest 35s
C3. Strict HSPU; 2 reps; rest 2 minutes x 3 sets *Use the 25lb KB's on the OH walk this week*
Done w/ proper KB weight :) All felt good, HSPUs went well.
D. 3 Rounds for time:
50 Ft Front rack carry
5 S2O 115lbs
Time = 2:14. S2O all fast push jerks, felt good. Carry done w/ 20kg KBs as usual. Prob could have been faster if I had really hustled on the carries but I took it as more a steady pace keeping shoulders+core engaged.
E. 15 Minute Z1
More like ~4 hrs of hiking and ridge scrambling :) It was a beautiful day and I had friends interested in getting outside. Figured I've got a bunch of rest/recovery days coming up. Legs are fatigued but it wasn't a hard day - more low grade climbing/scrambling than hard hiking, and moved slowly since one of my friends has no experience with stuff like that. Worth it :)
40lb weighted pull ups for reps is solid - not surprising with your climbing history though.
ReplyDeleteSolid time on the 3rft - push jerks at 115 must be getting solid for you to finish that at that pace.
Ha 4 hours is ALOT. I'm sure your legs will be sore but as you said you have some rest coming up. Enjoy your trip and touch base when you're back. Try to RELAX as much as you can!
Yes, my push jerky feel SO much better!
DeleteAs far as the hike, legs feel ok. Remember I've got plenty of 10+ hour days in my history, usually carrying a lot more weight. But relaxing will be nice :)
Yes, my push jerky feel SO much better!
DeleteAs far as the hike, legs feel ok. Remember I've got plenty of 10+ hour days in my history, usually carrying a lot more weight. But relaxing will be nice :)