A1. Front rack BB Front leg elevated split squat; 8 reps; rest 30s btw legs/sets
A2. SIngle leg BB Glute bridge; 8 reps; rest 10s btw legs/30s btw sets
A3. Goblet Cossak Squat; 16 alternating reps; rest 2 minutes x 4 sets
+
10 Deadlifts 225
30 Double unders
5 Deadlifts 225
10 Box Jumps 24"
Rest 2 minutes x 5 sets
+
3 Rounds
12 BB Ab rollouts
35s hollow body hold
35s arch body hold
Rest as needed
A1,A2,A3: 95lbs for everything and 35lbs for Goblet Cossak Squats.
Metcon: (1:12,1:09,1:11,1:11,1:13) Unbroken DL's and DU's.
Tuesday: Shoulder structural + UB Pulling end + MAP
A. Half Kneeling Press @21X2; 8 reps each arm; rest 60s x 4 sets
B. Push Press + Split Jerk; 3 + 3; rest 2:30 x 4 sets
C1. Deficit strict hspu; 4-6 reps; rest 10s
C2. Amrap kipping hspu @ deficit of C1; rest 2 minutes x 4 sets
D. 24 CTB Pull ups for time; rest 90s x 3 sets
+
3 Minute amrap
1 strict muscle up
2 kipping muscle ups
5 Thrusters 105lbs
6 bar facing burpees
Rest 1 minute x 4 sets
Got all the work done but failed on Metcon Strict MU's. Frustrated and tired. Bad day!
Wednesday: Map short + long
15 Minute amrap
10 calorie row
10 GHD Sit ups
10 KB swings 70lb
10 Burpees
50 Double Unders
+
24 Minute alternating EMOM:
1st: 5 Power Clean 185
2nd: 20 ft HS walk
3rd: 40s Row @ 1:55/500m
4th: 5 Power Snatch 135
5th: 10 GHD sit ups
6th: 40s Airdyne @ 1100 cals/hr
+
20 Minute Z1
Metcon: 4+70 kept a 3 min pace for first 3 roundsEMOM: went well all unbroken no issues
Thursday: Rest
Friday: Posterior END / DL emom + hip rehab +
A. Deadlift; 5 reps @ 315lbs EMOM x 8 minutes
B1. Lateral box step ups @40X1; 8 reps ea leg; no rest btw legs/30s rest
B2. BB RDL @30X1; 8 reps; rest 30s
B3. natural knee extensions; 10 reps; rest 2 minutes x 4 sets
+
15 wallball
20 cals airdyne @ 85% effort
rest 60s x 6 sets
+
10 Power clean 115lbs
20 cals row @ 85%
Rest 60s x 6 sets
+
20 minute Z1
A. No problem on 315.
B1,B2,B3: 255 RDL's and felt good
WB Sets: All sets were between 1:20 and 1:30
PC Sets: All sets were between 1:30 and 1:40
A.D. Cooldown
B1,B2,B3: 255 RDL's and felt good
WB Sets: All sets were between 1:20 and 1:30
PC Sets: All sets were between 1:30 and 1:40
A.D. Cooldown
No comments:
Post a Comment