11/14/16 - 11/21/16

Monday:

A. Back Squat; Build to a tough triple for the day

B1. Hip Extensions @20x1; 10-15 reps; rest 15s

B2. Hollow body rocks; 30 reps; rest 15s

B3. BB Glute bridge @20x1; 8-10 reps; rest 2:30 x 4 sets

+

30s Assault bike @ 600 Watts

100 FT Sled drag HEAVY

Rest 3 minutes x 4 sets

A. 295,315,335,355 and all felt really good.  Had more in me but I squeezed a little too hard on the 355 and my elbow felt it.  Left side which is weird because right is suppose to be worse.  Nothing major

Tuesday:

A. Half Kneeling DB press @20X2; 8 reps each arm; rest 60s btw arms x 4 sets

B1. Ring Push Ups @20x1; 10 reps; rest 30s

B2. Strict Pull Ups; 3.2.1; rest 10s/2 minutes x 3 sets

+

21 Minute Alternating EMOM:
1st: 5 Toes to bar + 30 Double Unders
2nd: 5 Unbroken Clean and Jerk 95-115lbs + Shuttle run remaining time

3rd: 20s HS hold + Assault bike remaining time in minute

A. 45lbs elbows felt pretty good
B1,B2B3: No pain is all I know!  lol 135 on glute bridges
Ass Bike went well and I kept the numbers.  Used 2 reds, blue, and yellow for sled
EMOM: I was winded today around halfway point.  Just felt tired but finished.  Wasn't happy with how gassed I felt.

Wednesday:

3 Rounds for time:

20 Box Jumps 24"

15 GHD Sit ups

10 Front squat 135lbs **Sub back squat if this hurts elbows**

+

Rest 10 Minutes

+

10-15-20-25 For time:

Burpees to 6" Target

Wallball

Deadlift 135lbs

+

15 Minute Z1 Cool down

3 RNDS: Felt solid, all unbroken and didn't feel like I was going fast but consistent.  Quads and Hip flexors were getting a great workout!  7:20.  Did best to recover in 10 min rest but then got ate up in the second workout.  My back was so LIT and I metally was out of it at that point.  I QUIT after 15 minutes.  I had the WB's and DL's left on the last set.  Honestly, I used a 25lb WB which was stupid as well.  Probably didn't help the workout.  Anyway, glad tomorrow is a rest day.  

Thursday: Rest - update on elbow and move forward