Nothing to say, only things to do

Been struggling to find things to write about on the blog to you all. It is part of the reason I’ve been inconsistent with my posting. Got something you’d like to hear about from me, please feel free to let me know.

For now I’m just going to continue to share what I’ve been doing and my training experience. I still hope it serves as a resource for some of you out there who are training and looking for examples. I also hope it inspires you to get out and try some new things and challenge your limits. That is the design of the training. To challenge physical, mental, and emotional barriers. If you want to learn more about what that is like for yourself you can always contact me at marcusfilly@gmail.com.

12th:
AM
AD 1 min @ easy pace
Row 1 min @ easy pace
VC 1 min @ easy pace
Skierg 1min @ easy pace
Jump Rope 1 min easy x 7

PM
A. Clean Grip Dead Lift @ 32X1; 3 sets of 5; rest as needed – only last set somewhat tough
295, 325, 355
*on video a slight round felt best and most nuetral
B. High Hang HPS – 2 emom – moderate weight – 10 min
165 (2 sets), 175 (8 sets)
+
15,13,11,9,7,5 rep rounds for time:
Strict HSPU on DB handles
L Pull Ups
15:00 – grinding the whole way, lots of core stabilization, l-pullups are all with bent legs, can’t get straight with any force. heal is always above hip
+
AD 3 min @ Z1
+
AD 5 sec max effort
rest spin 30 sec x 3
+
AD 1 min @ Z1
then…
AD 15 sec MAX effort
rest 3 min walking x 6
18, 18, 18, 18, 16, 17cals
then..
AD 5 min @ Z1

[youtube=http://www.youtube.com/watch?v=OhsFcTQTVPM]

13th:
AM
25 DU’s AFAP
Row 200 m @ 95% effort
rest walk 90 sec x 8
1:28.5 average – 35.5, 35.2, 35.4, 35.4, 35.2, 35.4, 35.5, 35.5

PM
A. FS – 3 x 3 @ 70% RPE; rest 1 min
255
B. FS – 3 x 3 @ 80% RPE; rest 2 min
275
EMOM – 12 min
odd – HSC – 185# x 3
even – HS walk as far as you can in 20 sec
HS walks unbroken about 15m
C. 40 TGU not for time – 1.5 pd

[youtube=http://www.youtube.com/watch?v=JbTbIoBn8HM]

14th
AM
AD 35mins easy
230 watts

PM
EMOM – 12 min:
FW – 20 sec with heavy DB – odd
97#
Wall Walk x 3 – even

rest few min

for time:
10 burpee muscle ups
5 wall walks
5 sets of 50 unb DU’s
5 wall walks
10 burpee muscle ups
9:06

rest few min

EMOM – 10 min
AD 8 sec max – odd
RC from ass leg less – even

[youtube=http://www.youtube.com/watch?v=pQftSrGsqSA]

16th

AM
A. PC – 1.1 emom – 72% – 10 min
226
B. PC x 1/PJ x 2 – 70% – 10 min
221
C. PP Cluster from rack – 2.2.2 x 4; rest 4 min – 10 sec b/t reps
205, 210, 216, 221
D. 30 sec max reps – DB push press – 45#/h; rest 30 sec x 4
30, 25, 18, 15

PM
A. BS @ 30X2; 10,10,10; rest 5 min
275, 285, 295(9reps – didn’t want my spotter to have a heart attack)
+
for time:
15 OHS – 135#
30 T2B
15 OHS – 155#
30 T2B
15 OHS – 175#
5:30

[youtube=http://www.youtube.com/watch?v=yBjqIYtVlNU]

PM
A. HPC – build to a tough single in 12 min
280 (pretty easy, catching a little tough on knee)

[youtube=http://www.youtube.com/watch?v=ssgfuGE-O_0]

rest as needed

12,9,6
PS – 135#
Bar Muscle Up
4:41

[youtube=http://www.youtube.com/watch?v=3w1FNujWgBM]

rest as needed

20 min timer:
Row 2K
100 burpees
AMRAP DU’s in time remaining
388ish

[youtube=http://www.youtube.com/watch?v=CFJPagjiwGA]