7/2/16 - 7/6/16

The extreme soreness from last weekend has me a 'tad' worried so i'm going to do my best to lay off your biceps tillwednesday.  If they are still really sore tuesday night shoot me an email and i will alter weds workout.  For the ring rowstuesday i don't want you horizontal cause i don't want as much stress on your biceps, and as always focus on using your back/lats.  Let me know if you need anything.

Saturday:

A. Thrusters; 8,6,4,2; rest 90s btw sets

B1. KB Single leg RDL; 8-10 reps ea leg; rest 30s

B2. Weighted single leg sorensen hold; 20s; rest 10s btw legs; rest 90s x 3 sets

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Airdyne;

30s ALL OUT

Rest 5 minutes x 4 sets

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Airdyne

15s ALL OUT

Rest 3 minutes x 4 sets

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20 Minute Z1

A. 95, 125, 145, 165 

B1. 70 lb RDL kb weight

B2. I only used 10lb weight because it's been a while and just didn't have much strength in my back and glutes.

AD work:  Again very tough and felt woozy but felt easier than last time.

Did some rowing and running for mobility.

Sunday: Rest

Monday:

A. Push Press; 5 reps @30X5 @ 135lbs; rest 90s x 4 sets

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

B2. Kipping hspu; 6-8 reps + 20s HS Hold; rest 90s x 4 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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Amrap Unbroken ring rows @ steep angle (keep feet on floor but be 'close' to horizontal)

15 calorie airdyne

Rest 45s x 6 sets

A.  PP felt good and strong
B1,B2: 6 reps strict and 8 Kipping.  Holds were good as well.

Red and Yellow face pulls

Biceps felt good today with ring rows and I was doing 15-20 ring rows each set.  

Tuesday:

A. back Squat @30X1; 3-5 reps; rest 3 minutes x 4 sets

B1. BB Glute bridge @20X2; 8-10 reps; rest 30s

B2. GHD Sit ups; 10-12 reps; rest 2 minutes x 4 sets

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20 Unbroken wallball

20 Calorie row @ 85%

Rest 50s x 4 sets

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10 Burpees

50 Double Unders

Rest 50s x 4 sets

A. 5x5 275lbs
B1, B2: All went well with 185lbs on the Glute Bridges
Metcon:
Unbroken WB's and kept my row under 1:55

Wednesday:

12 Minute EMOM:

1st 5 minutes: 7 Unbroken Clean and jerk 95lbs

2nd 4 Minutes: 6 Unbroken clean and jerk 115lbs

3rd 3 Minutes: 5 Unbroken clean and jerk 135

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15 Minute EMOM:

1st: 4-6 Strict HSPU + 10s HS hold

2nd: Row 40s @ 85%

3rd: 10 Alt DB snatch @ 55-65lbs depending what's available and by feel

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15 Minute EMOM:

1st: 8-10 CTB Pull ups

2nd: Airdyne 40s @ 85%

3rd: 10 KBS 70lbs

A.  Unbroken on all C&J and it went well.
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B. No Problems or pain with bicep or arm
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C. All Unbroken C2B's and no problem

Thursday: Rest