7/25/16 - 8/1/16

So we are going to finish off your last cycle with a deload week here and we should be good to go.  I am going to throw 1 or 2 testers into next week (Week 1 of our cycle) to see where we are at on a couple things but one at the least is decently shoulder intensive so keep me updated on how that is going.  If you're not feeling up for some of the training auto-regulate and let me know.  Hope you had a great trip - looked like a blast...I am jealous!

Monday:
A1. Strict toes to bar; 8-10 reps; rest 30s
A2. Face down chinese plank; 30s *Create as much trunk compression as possible*; rest 30s
A3. Face up chinese plank; 30s; rest 90s x 4 sets
+
10 Minute Airdyne:
5s @95% - feel some power but don't go all out or fry your CNS
55 easy spin
+
Prowler Push; Grinding effort but steady turnover - no stopping/breaks or lighten the load; 30s; rest 2 minutes x 3 sets **Moderate effort here**
+
20 Minute Z
Everything as prescribed.  Pushed a blue and yellow on the the prowler work.  Was sore from sitting over the weekend at the CF Games.  Ran 1 mile jog at an 8 min pace and rested 10 minutes, then ran another 1 mile at a 9 min pace for recovery.
Tuesday:
5 Deadlifts 225
5 Bar facing burpees
5 Deadlifts 225
Rest 60s x 4 sets
+
15 Minute amrap:
350m Row
5 KBS 70lbs
6 Toes to bar
7 Box Jump overs 24"
+
20 Minute Z1
Mistakenly, did 5 sets all with in 34 sec-37 sec and Unbroken DL's.
AMRAP: 6 rounds 1:51-1:56 on all row's for the amrap.  Unbroken on all Toes 2 Bar and BJO's.  I had about 10 sec to spare at the end.
Wednesday:
A. Push Press; 3, 2, 1; rest 3 minutes btw sets
A. 205 for 3, 215 for 2, and 235 for 1 set
+
For time:
15 Strict HSPU
15 Strict Pull Ups
30 Cal airdyne
30 Kipping HSPU
30 CTB Pull Ups
30 Cal Row
+
Banded face pulls @2222; 10 reps; rest 90s x 3 sets
Powell raises @40x1; 8 reps each arm; rest 30s btw arms x 3 sets
FT: 7:56 Unbroken Strict HSPU & Pull Ups, 1 min to complete 30 cals, 15,5,5,5 on Kipping HSPU, 6,6,6,6,6 for all C2B's 2:30 to complete the 30 Cal Row.
Thursday: Rest

Friday
A. Back Squat; 3 reps; rest 3 minutes x 3 sets *Build so only last set is tough*
B1. BB Glute bridge @20x1; 8-10 reps; rest 30s
B2. GHD Sit ups; 10-12 reps; rest 2 min x 3 sets
+
15 Unbroken wallball
Rest 30s
15 calorie Airdyne
Rest 30s
x 5 sets
+
8 Burpees
Rest 30s
40 Double Unders
Rest 30s
x 5 sets
A. 295, 325, 345 and the 345 felt good.  Tough but good.
B1,B2: 205 on Glute Bridges, and sets of 12 on GHD's.
+
Metcon Sets: 25lb Unbroken no shoulder problems
+
Metcon Sets: Broke on 2 sets on DU's but no problems
Saturday:
For time:
20 Clean and Jerks 95lbs
10 Clean and jerks 115lbs
5 Clean and jerks 135lbs
*You can use separate bars if you'd like - that's up to you*
+
15 Minute EMOM:
1st: 4 strict HSPU + 10s HS hold
2nd: Row 30s @ 80%
3rd: 10 KBS 2pd
+
12 Minute EMOM:
1st: 8 CTB Pull Ups
2nd: Airdyne 30s @ 80%
3rd: 8 Power Snatch 75lbs
A. For Time: 2:55 and I used 1 bar.  Changing weights I was moving at a good pace.  15,5 on 95lbs, Unbroken 10's at 115lbs, and unbroken at 135 for 5 reps.
+
15 Min EMOM: I could feel my shoulder but it didn't hurt so I finished workout and had no problems
+
12 Min EMOM: I was concerned about C2B's but had no problems or pain but shoulder was sore.
Sunday: Rest
I was actually more sore from the squats than anything I think.  Groin, hamstrings from the C&J's and quads from WB's but I decided to run a 9 min mile, rest 10 minutes, and then run another 9 min mile.  It was good and felt good to loosen up.