7/8/16 - 7/14/16

Glad to hear biceps felt ok on weds!  Going to keep ring rows in there one more week and try to really only hit your biceps once again and hope they're full recovered after this....keep me updated.

Friday:

A. Thrusters; 8,6,4,2; rest 90s btw sets (145/165/185/195 weights each set as a goal this week)

B1. Strict toes to bar; 10 reps; rest 30s

B2. Face down chinese plank; 30s *Create as much trunk compression as possible*; rest 90s x 4 sets

+

Airdyne;

30s ALL OUT

Rest 5 minutes x 5 sets

+

Airdyne

15s ALL OUT

Rest 3 minutes x 5 sets

+

20 Minute Z1

A. Thrusters went well!  No misses

B1, B2: Strict are always tough for me.  Keeping my legs straight with my hamstrings can be a challenge but I managed.  Broke them up into 5's because hanging for 10 was tough.

A.D. Work: 30s was tough as usual but better than last time.   Both made me feel like some kind of way.  lol

Mobility: running, walking, and A.D. work

Saturday:

8 Deadlifts 225

8 Burpee over bar

8 Deadlifts 225

Rest 60s x 5 sets

+
20 Minute amrap:

500m Row

2 wall walks

8 Box jumps 24"

A. DL workout: First 3 rounds unbroken and 4,4 on last two rounds.  Mistakenly did 235 on DL's.  Wasn't adding up the math properly.  Ran out of time because I had to work the Saturday classes so I couldn't get the 20min AMRAP in.

B. NO TIME  

Sunday: Rest

Monday:

A. Push Press; 5 reps @30X5 @ 145lbs; rest 90s x 4 sets

B1. Strict HSPU; 6-8 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 4 sets

D. Powell Raises @40x1; 8 reps each arm; rest 30s btw arms x 4 sets

+

Amrap Unbroken ring rows @ steep angle (keep feet on floor but be 'close' to horizontal)

15 calorie airdyne

Rest 40s x 6 sets

A. Push Press felt good
B1,B2: 8 Strict, 8 Kipping  all 4 sets (Holds are shaky around 20 seconds)
C, D: Done as prescribed
AMRAP: I was doing around 15-20 on ring rows at an angle.  Bicep felt fine

Tuesday:

A. back Squat @30X1; 3-5 reps; rest 3 minutes x 4 sets *295lbs this week*

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

B2. GHD Sit ups; 10-12 reps; rest 2 minutes x 4 sets *205 on glute bridges)

+

20 Unbroken wallball

20 Calorie row @ 85% *1100-1200 cals/hour pace*

Rest 50s x 5 sets

+

10 Burpees

50 Double Unders

Rest 50s x 5 sets

A. 4 sets of 5 @ 295 tempo went well!  Tough but good.
B1,B2: Glutes and GHD's were firing!  haha
WB SETS: No problem with WB's or row all sets were to specified cals/hr
Burpees SETS: I did all sets 25,25 unbroken.  Got a new rope and testing it.  All sets were around 50 seconds to 1:10 or so.

Wednesday:

15 Minute EMOM:

1st 6 minutes: 7 Unbroken Clean and jerk 95lbs

2nd 5 Minutes: 6 Unbroken clean and jerk 115lbs

3rd 4 Minutes: 5 Unbroken clean and jerk 135

+

18 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

+
18 Minute EMOM:

1st: 8-10 CTB Pull ups

2nd: Airdyne 40s @ 85%

3rd: 10 KBS 70lbs

A. 15 EMOM (Felt good)  Kept heartrate under control for as long as I could.  Got a little spicy as usual at the end with 135.
B.18 EMOM
This was a sweat fest but did 6 UB Strict and hold was good.  Did 70lbs for snatch which was a bit too much I think.  Should have stuck with 60lbs
***RAN OUT OF TIME and couldn't do last EMOM.  My biz partner is in the phillipines for 3 weeks so my plate just got loaded with responsibility.  I may need to break up workouts during the day but I am fine with that.  Just program me normal please BUT YOU SHOULD KNOW I am leaving to the CF GAMES on Tuesday night most likely or Wednesday.  Thoughts on how I should handle working out?  I plan to drop into a couple OPEN gyms though. 

Thursday: Rest

Super Sore!  Legs are sore, lower back probably from 70lbs and my neck but I just woke up a couple hours ago.  I think I will be good once I get to gym and do some mobility.