111 is a GREAT score. I personally wouldn't re-do it with that score man, but in the end it is up to you. It would most likely ruin a day of training. I know it's only 7 minutes but it is REALLY hard on our forearms and we need to be careful not to overwork those to avoid elbow issues - esp with the on and off shoulder issues.
A. Deadlift; 5 reps @ 295; rest 90s x 4 sets
B1. Seated sumo stane good morning; 10-12 reps; rest 30s
B2. Hollow body rocks; 35s amrap; rest 90s x 4sets
+
20 Minute EMOM:
1st: 5 Power Clean 185lbs + Easy airdyne remaining time
2nd: 3 unbroken muscle ups + 5 box jumps 24"
SICK AS A DOG! Cold sweats, fever but no throwing up or diarrhea so I WIN! Trying to sleep it off.
Tuesday:
A1. Airdyne; 15s all out; rest 2:45 minutes
A2. Row; 30s all out; rest 2:45 minutes
A3. Airdyne; 3 minutes for calories; rest 4:45 minutes x 3 sets
+
20 Minute amrap:
20 calorie airdyne @ 85%
100 FT Farmer carry 70lbs each hand
10 ghd sit ups
100 FT double kb overhead carry 55lbs (if this bothers your shoulder go down in weight to 35s)
I thought fever broke last night but by the end of day I was thinking that wasn't the case. A1,A2,A3 I did half of what I normally do. 45, 42, 46 Cals on the first section and my chest hurt so bad. I literally thought something was wrong. #chestcoldproblems
AMRAP: I did 4 rounds and decided that was enough. I just wasn't getting any output. No energy and no effort but glad I was moving around.
Wednesday:
A. Push Press; 5 reps @ 90% of last weeks weight; rest 2:30 x 4 sets
B1. 5 unbroken muscle ups; rest 30s
B2. 5-10 strict CTB pull ups; rest 2 minutes x 4 sets
C. 15 strict HSPU for time; rest 2 minutes x 4 sets
+
60s Airdyne @ 85%
30s Step ups 20"
30s rest/walk x 12 sets
Woke up today in a pool of sweat like last night but I'm up and moving around. I will still be doing today's work but we'll see what kind of results I get. The hardest part will be conditioning I'm sure. I'm off the meds though (NyQuill, DayQuill, and Aleve) A. SICK still and did 35 Minutes Zone 1 on A.D. and my chest was on fire! Glad I did something though.
Thursday: Rest
I know it was a rest day but I did another 35 Minutes of Zone 1 A.D. to see how my chest would feel and it was still pretty tough. Glad I did it though.
Friday: 16.4
It was a long day and I decided to do the workout during FNL's. Last minute decision and I'm glad I did because I wanted the opportunity to redo this if I didn't do well. My score was 205. My DL's scheme was 11,11,8,6,6,4,4,1,1,1,1,1 and my WB's were 15,10,10,10,5,5. My row time took too long around 3:20 and I finished with the 40 HSPU. I had a few no reps on my HSPU's as well. If I am healthy I'd like to try 5's on the DL's. :)
Saturday: I actually think I set the chest cough part of my pneumonia back. It's been a rough day so I wasn't able to train. The Dr. said it may take a little longer to heal from this so I wanted to chill today. Stretching and hydration is what I have been focusing on today. My wife is in bad shape! Geez, never seen her this sick. My house needs to be bleached. lol, will do the same tomorrow. Please program as if I'm not redoing this workout and I will see where I am at tomorrow. Thanks, hope you had a good weekend!
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