3/5/16 - 3/11/16

Saturday 3/5/16

A1. Push Press; 3-5 reps @ moderate-tough weight; rest 30s

A2. HS hold; 20-30s depending on feel - don't push this; rest 2:30 x 4 sets

B1. Lateral lunges; 20 alternating reps - no weight; rest 30s

B2. BB RDL @ 95/65lbs; 8-10 reps - slow reps; rest 30s

B3. Row 250m @ 75-85%; rest 2:30 x 4 sets

+

10 Minute airdyne cooldown

+

10-20 minute mobility

A1.  Push Press was only possible with light weight.  Not sure what happened on Friday night but woke up and felt like I pulled my right pec muscle and my tricep or shoulder.  Stupid really but could only do some of today's work. 

A2. HS holds weren't a problem

B1. Lunges where pretty easy 

B2. Just used the BB.  Didn't want to use weight. 

B3.  Rowing wasn't too bad and the airdyne was fine as well. 

Monday: Posterior acc + active recovery

A. Deadlift; 5 reps @ 275; rest 90s x 4 sets

B1. Seated sumo stane good morning; 8-10 reps; rest 30s

B2. Hollow body rocks; 30s amrap; rest 90s x 4sets

+

20 Minute EMOM:

1st: 10 Shoulder to overhead 115lbs + Easy airdyne remaining time

2nd: 4 strict pull ups + 8 kipping CTB pull ups + 5 box jumps 24"

A. DL's were no problem and I did 5 sets because I felt good
B1 & B2 were nice and it was a good stretch for my back
20 Min EMOM: Had issues with Push Press when I wasn't just right on elbow positioning.  It was painful but managed to stay in the EMOM.  Had to reduce the 2nd minute to 6 Kipping C2B''s.  Wasn't getting back to BJ's in time to do all 5.  Had no problem with hip but didn't do anything either.  :)

Tuesday:

A1. Airdyne; 15s all out; rest 3 minutes

A2. Row; 30s all out; rest 3 minutes

A3. Airdyne; 3 minutes for calories; rest 5 minutes x 3 sets

+

20 Minute amrap:

24 calorie row

18 wallball

12 box jump overs 24"

A1, A2, A3: Tough but I could feel my capacity burn!!!  74 cals, 64 cals, and 69 cals
20 MIN AMRAP:  6 Rounds Unbroken WB's.  

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

Mother in law is in town from FL and I wasn't able to get to the gym.  Didn't want to cause a stir with my wife about it.  I was at the museum etc.  Looks like I get extra rest before Friday night I guess.  Can I do some conditioning tomorrow?  Nothing too intense but I will be at the gym tomorrow.  

Thursday: Rest

Friday: 16.3

My score was 111 and I may do it again Mon.  Can we please plan as I am not doing it Mon and we can go from there.  I'm pretty happy with my score.  After looking at my times I was a little inconsistent and I wish I had done a better job at that.  With that being said how much better could I have done?  Finishing the 9th round would have been lovely but I'm pretty content.  Thoughts?

Saturday: A. Back Squat; 5 reps; rest 2:30 x 5 sets - build to a tough set of 5

B1. Glute Bridge @20x1; 8-10 reps; rest 30s

B2. BB front rack FLE split squat; 8 reps each leg; rest 30s btw legs/sets

B3. Sorensen hold; 30s; rest 3 minutes x 3 sets

+

15 Minute EMOM:

1st: 6-10 Thrusters 75/55 + easy row/AD remaining time in minute

2nd: 6-10 box jump overs + easy row/AD remaining time

3rd: 6-10 toes to bar + easy row/AD remaining time

*Reps will depend on your ability - make sure you can complete each within the minute - pick a rep range and stick to it*

A. 305 and my hip flexor was a little sore later in the day but it's fine.  
B1, B2, B3.  Used 225 for Glute Bridges, worked up 95,115,135 on split squat.
EMOM:  PERFECT RECOVERY!  I did 10's throughout and I'm pretty sore from 16.3 so rest day will be nice.

Sunday: Rest