Monday:
3min AD @ 75-80%2min Locomotion/DROM continuous (Ido portal locomotion or other dynamic movement)
*skip the components that bother your elbow
x5 sets
+
Row - 4 x 10sec @ 95-100%; rest 2min (
+
Airdyne - 20-30min @ (120-130 BPM / 65-75% effort)
Not sure what's going on here but I did 5x5 minutes on first part. On AD I was riding at 70-75 RPM's per 3 min segment. DROM stuff was great!
*I did 10 sets of 10 seconds just in case I was supposed to do more sets of that.
*I did 20 minutes at 120-130 BPM using my FitBit but that time period pretty much blowed. lol
*I did 10 sets of 10 seconds just in case I was supposed to do more sets of that.
*I did 20 minutes at 120-130 BPM using my FitBit but that time period pretty much blowed. lol
Tuesday:
A. Back Squat; 3 reps @ moderate weight EMOM x 10 minutes
B. Upright ring hold; 20s; rest 60s x 3 sets
+
20 Minute EMOM:
1st: 10 Box Jump overs 24"
2nd: 10 KBS 55lbs
+
4 Rounds
35s Hollow body rocks
35s Arch Body hold
35s FLR on rings
Rest as needed btw movements/sets
A. 255 for 10 min EMOM and that was a little to heavy. Should have done 225-245 but no issues just lower back was starting to burn.
B. No issues and felt good
EMOM: Awesome all sets under 25 seconds
Core: Burner
B. No issues and felt good
EMOM: Awesome all sets under 25 seconds
Core: Burner
Wednesday:
A. DB 2-arm Neutral Shoulder Press @21x1; 6-8 reps; rest 2 minutes x 3 sets
B. DB 1 arm elbowing row @21X1; 6-8 reps; rest 2 minutes x 3 sets
C1. Ring Push Ups @21X1; 10-12 reps; rest 30s
C2. Ring Rows @21x1; 10-12 reps; rest 2 minutes x 3 sets
+
10 Minute amrap:
20 Wallball
15 Calorie Assault bike
10 Toes to bar
A. 45lbs
B. 70lbs
C1,C2: No problem here
AMRAP: 4+5
B. 70lbs
C1,C2: No problem here
AMRAP: 4+5
Thursday: Rest - Should be back to normal at this point but lets check on soreness here.
My right elbow was SORE AS SHIT from something. Got better as day went on but it's right around my joint. Glad today is a rest. I think it's from arm work yesterday.
Friday:
A. Box Squat; 3 reps; rest 90s x 3 sets *Build each set*
B1. Snatch Grip Deadlift; 5 reps; rest 30s
B2. Feet in ring hamstring curls; 10 reps; rest 2 minutes x 3 sets
C1. Seated BB Good mornings; 8-10 reps; rest 30s
C2. Sled drag; 50m Heavy; rest 2 minutes x 3 sets
+
3 Rounds for time:
10 Deadlift 185
10 Box Jumps 24"
10 calorie row
+ Rest 5 minutes
3 Rounds for time:
10 Burpees
10 KBS 55lbs
10 Calorie Assault bike
Saturday:
Assault Bike - 10 Minute legs only building from Z1 - Z3
+
Assault Bike - 30s legs only @ 90%
Assault bike - 30s @ easy pace x 10 minutes/sets
Rest 5 minutes x 2 sets
+
Assault bike - 20 minutes @ Z2
Sunday: Rest - TBD
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