A1. Curtsi lunges; 20 alternating reps; rest 30s
A2. Lateral box step ups @40x1; 8 reps; rest 30s btw lets/sets
A3. Arch Body hold; 30s; rest 90s x 3 sets
+
Sled Drag; 100m HEAVY; rest 2 minutes x 4 sets
+
Airdyne; 10s ALL OUT; rest 2:50 x 3 sets
+
Row 500m @ 85%; rest 2 minutes x 5 sets
A1,A2,A3 Used 5 blue plates on the sled drag
Row: Kept my rows around 1:58 and was pretty good.
Saturday:
15 Minute amrap:
10 Thrusters 95lbs
15 calorie row
12 box jumps 24"
15 calorie row
Rest 5 minutes
15 Minute amrap:
10 Kipping hspu
15 calorie row
10 burpees
15 calorie row
1st AMRAP: Made a mistake and cut off the last 15 cal row. I did 6+10 for the 3 movements. I moved at a reasonable pace. I did not go 100%.
2nd AMRAP: I did the same thing with the row to keep my numbers the same. I did 5+10 in this workout. No hip pain or anything. Felt great to start because I did YOGA on Friday night but hip tightened up pretty good later in the day.
Sunday: Rest - check in with me this about how your hip is feeling...
FELT GOOD resting today and recovering.
Monday:
5 sets @ high effort:
10 pull ups
10 Power Clean 115lbs
10 Step ups 24"
90s rest b/t sets
+
15 Minute EMOM:
3 Power Snatch 135lbs
1-2 Bar muscle ups
5 Sets:
Tuesday:
A1. Thrusters; 10 unbroken reps @ 115lbs; rest 30s
A2. Burpees; 10 reps AFAP; rest 90s x 3 sets
+
24 Minutes @ moderate effort:
10 Kipping HSPU
300m Row
10 tough ring rows
300m row
20 wall balls
300m row
Wednesday: Travel
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