6/28/16 - 7/1/16

Tuesday:

A. Back Squat @30X1; 3-5 reps; rest 3 minutes x 3 sets

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Airdyne;

30s ALL OUT

Rest 5 minutes x 3 sets

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Airdyne

15s ALL OUT

Rest 3 minutes x 3 sets

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Row 20 minute Z1 - loosen that upper body up

A. 235x5, 265x5, 285x5 felt amazing to squat again.  Could feel some pressure on hip but felt solid.  
A.D. work actually made feel like I was going to vomit for a second.  That's a new fun feeling.

Wednesday:

A. Push Press; 5 reps @30X5 @ 135lbs; rest 90s x 3 sets

B1. Strict HSPU; 5-6 reps; rest 10s

B2. Kipping hspu; 6-8 reps + 20s HS Hold; rest 90s x 3 sets

C. Banded face pulls @2222; 10 reps; rest 90s x 3 sets

D. Powell Raises @40x1; 8 reps each arm; rest 30s btw arms x 3 sets

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For time w/one bar:

15 Power Clean 115

5 Strict pull ups

10 Power Clean 135

10 Strict pull ups

5 Power Clean 165

15 Strict pull ups

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Mobiity

A. My biceps were sore from comp today.  I think it was the 15x185 C&J's, or rope climbs or whatever.  It was a bit painful towards the end of the workout.  Did all Push Press with ease.
B1, & B2: 6 Strict HSPU, 7 Kipping HSPU's, and the hold was good.  
**Did powell raises with 15's.
Metcon: Fun sprint but was tough with sore biceps.  My time was 4:24 and everything was unbroken until last 11 Strict Pull Ups.  Those were singles and doubles.

Thursday: Complete Rest

Biceps felt pretty good.  Aggressive lacrosse ball today on biceps and it hurt but felt better towards the end of the night.  Also was rocking Icy Hot to see if that would speed up healing process.

Friday:

GG Wod #5

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15 Minute Row

60s @ 1:55/500m

30s walk/rest

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15 Minute Airdyne

20s @ 90%

40s easy spin

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10-15 minute Z1 of choice

GG WOD #5:  4+60 which is 196.  Should redo because I can easily get 5 rounds but just don't feel like it really.