Going to take it easy on your elbows Mon/Tue while deloading and still getting some solid energy system work in.
Weds we will finish our upper body/elbow rehab we had been doing pre-galt games. After this week we are going to start a new cycle where we will do 2 weeks of volume 1 week of intensity 1 week deload and repeat in prep for the open. As we build volume please keep me updated on your elbows....I'm a little worried about them going into our next cycle but as long as you keep me informed I can control the # of contractions so that we keep you healthy.
Monday:
10 Minute timer:
Row 2k
AMRAP Double unders in remaining time
**Score is double unders**
+
Rest 10 minutes
+
40s on 20s off for 6 mins at the following stations
1st: AB Cals
2nd: Row cals
3rd: Burpees
*Complete all 6 mins at 1 station before moving on - 18 minute workout - score is total reps at each station combined*
+
20 Minute Z1
Rowed 7:30 and started jumping with about two minutes to go. 135 total reps
1st. AB 77 Cals
2nd. Row 73 Cals
3rd. Burpees 77
1st. AB 77 Cals
2nd. Row 73 Cals
3rd. Burpees 77
Tuesday:
A. Zombie Squat; 6-8 reps; rest 2 minutes x 4 sets
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 3 sets
+
15 Calorie Assault Bike AFAP
15 Unbroken KBS 2pd
Rest 4 minutes x 3-4 sets by feel
+
20 Minute mobility / Z1
Worked up to 185 front squat for 8 reps
185 lb glute bridges for 8 reps each set
RAN OUT OF TIME and didn't get to AB work. Pretty bummed but lower back was sore so I wasn't too upset.
185 lb glute bridges for 8 reps each set
RAN OUT OF TIME and didn't get to AB work. Pretty bummed but lower back was sore so I wasn't too upset.
Wednesday:
A. Half Kneeling DB press @20x2; 8 reps each arm; rest 60s btw arms x 3 sets
B1. Ring push ups @20x1; 6-8 reps; rest 30s
B2. Strict Pull Ups; 4.3.2; rest 10s/2 minutes x 3 sets
+
18 Minute EMOM:
1st: 10 toes to bar
2nd: 10 Unbroken Power snatch 75lbs
3rd: 40s Assault bike @ 350W
+
20 Minute Z1
45lb Half Kneeling presses
Ring Push Ups went well no pain
I did Strict Chest to Bar Pull ups instead
EMOM was really smooth all UB T2B's and Snatches kept AB above 400watts
Ring Push Ups went well no pain
I did Strict Chest to Bar Pull ups instead
EMOM was really smooth all UB T2B's and Snatches kept AB above 400watts
Thursday: Rest
Friday: TBD - starts a new cycle
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