2/3/17 - 2/5/17

Friday:

A1. Front Squat; 2-4 reps; rest 15s

A2. Back Squat; 4-6 reps; rest 3 minutes x 3 sets **A1 and A2 are the SAME weight**

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20 Minutes:

30s Assault Bike @450-500W

30s Rest

30s Row @ 1400-1500 Cals/hour

30s Rest

30s Double Unders **50 each set**

30s Rest

30s Burpees **12-15 each set**

30s rest 

**I've given you suggested paces but it's important that your paces are consistent, if the paces are too tough than you need to back off to a high effort pace that will be almost identical each set**

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8-10 sets:

5 sec L Sit from Pull-up Bar

5 sec rest

5 Strict Knees to Elbows

5 sec rest

5 fast Toes to Bar

1 min rest

A1, A2: 285 and no belt, no knee sleeves. I have to be honest I should have worn both. My knees and back just were not ready for that nonsense. I wasn't warm enough or something. I did it with no issues but it was a grind.

20 Min: Your numbers were almost spot on! Kept 450-500 on AB, Was able to stay at 1500 on rower each round. I hit 49 lol every DU's set, and 14 burpees every set. Literally, almost threw up on two different occasions. A few of my members were watching and had never seen me in that mode and were shocked at my effort. Dry heaving didn't impress them though.  hahaha

Saturday:

A. Squat Snatch + OHS; 1 + 4; rest 60s x 5 sets *165lbs + each set*

B. Clean Pulls @ 325lbs; 3 reps; rest 2:30 x 3 sets

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22 OH Walking lunges @ 95lbs

30s Rest

16 CTB Pull Ups

30s Rest

12 Calorie Assault bike @ 85-90%

2 Minute rest x 4 sets

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30 Minute Z1 Bike/Row

**Assuming our shoulders are feeling better this day**

A. Felt good to move weight around again since the weekend. No issues really OVH's were shaky but done without issues. 

B. Clean Pulls did not feel light hahahaha

Working Sets: OVHW lunges were good, Unbroken C2B's, and A.B. went well. Staying mostly around 650 watts.

Sunday: Rest