A. Deadlift; 3 reps every 30s @ 325lbs for 6 Minutes
B1. Single leg RDL w/weight in contralateral hand; 8 slow reps; rest 30s
B2. Unloaded glute bridge hold @ the top; 30s; rest 30s
B3. Hold at top of GHD Sit up position; 20-30s; rest 2 minutes x 4 sets
C. KBS @ 70lbs; 24 reps unbroken; rest 60s x 3 sets
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25 MInute Row @ 2:00/500m
25 MInute Row @ 2:00/500m
**Every 5 minutes get off and complete 12 Unbroken HSPU**
A. No issues but it was tough
B1,B2,B3: 70lb single leg, no issues with accessory work
C. Unbroken but almost lost the last rep of the last set
Metcon: No issues other than mental game of keeping the pace
Tuesday:
A. 15 Muscle ups for time in sets of 3 - HAS to be sets of 3; rest 3 minutes x 2 sets
B1. Half Kneeling KB press @30x1; 8-10 reps @ 35lbs; rest 30s
B2. Reverse Flies @20x1; 8-10 reps; rest 30s
B3. FLR on rings; 30s; rest 2 minutes x 4 sets
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18 Minute amrap:
30s S2O 115lbs
30 Box Jumps 24"
30 cal row
30 toes to bar
**Brooke was in her 4th round but a top 100 north central athlete got 2 + 19 TTB - gave this to joey on the same day - have some fun with it - open prep**
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20 Minute Z1
A. 1:30, 1:44 on MU's. Tough and my right trap or neck muscle started cramping. Not sure what that was all about. It was tight the rest of the day and game me some pain during the AMRAP but I didn't think it was major so I pushed through it.
B1,B2,B3: kneeling press 35lbs felt funny on right shoulder but honestly felt fine other than tightness.
AMRAP: 2 rounds + 57 reps. I had some transition mistakes with my gymnastics wraps and geting in and out of the rower. Was very disciplined in my reps scheme. 1st round I went 15,5,5,5 on S2O/kept a 1150-1250 cal/hour row/ and T2B's all sets of 6. On 2nd round I went all 6's on S2O/kept a 1050-1150 row, and did 6's again on the T2B, then just kept working. My FIRST round took around 6 minutes. I felt pretty good though. No pain during workout from shoulder.
Wednesday:
A1. DB Thrusters 45lbs / hand; 15 unbroken reps; rest 15s
A2. Pull Ups; 15 Unbroken Reps; rest 60s x 3 sets
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Power Snatch; 1.1.1.1.1.1 @ 175-185lbs; rest 15s after each rep including the last...after your 15s on the last rep go right into
3 Minute amrap:
4 Power Clean @ whatever weight we used on snatch
8 Bar facing burpees
Rest 3 minutes x 4 sets
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20 Minute Z1 / Mobility
Neck and shoulder were really tight at the start of the day. After warming up and stretching I had no issues with any of it.
A1,A2: No issues but was a tough last set. All sets were pretty fast and unbroken.
WOW: 185 was the weight I used and this was tough. FUN but tough. No issues in neck or shoulder. I had NO MISSES on power snatches. Set 1 3+2 / Set 2 3 / Set 3 2+9 / Set 4 2+7
I was good to go but a few hours after my shoulder and neck got really tight. I am going to try and get a massage maybe today or something. Just have a muscle doing something funny somewhere but not sure where. Again, no issues once I am warm and loose but it sure is funny after the workouts.
A1,A2: No issues but was a tough last set. All sets were pretty fast and unbroken.
WOW: 185 was the weight I used and this was tough. FUN but tough. No issues in neck or shoulder. I had NO MISSES on power snatches. Set 1 3+2 / Set 2 3 / Set 3 2+9 / Set 4 2+7
I was good to go but a few hours after my shoulder and neck got really tight. I am going to try and get a massage maybe today or something. Just have a muscle doing something funny somewhere but not sure where. Again, no issues once I am warm and loose but it sure is funny after the workouts.
Thursday: Rest
Woke up today with a super tight neck as well. Will be heading to gym to do some solid stretching and what not to work the muscles in my shoulder and neck. I must have done something on the OVH walking lunge day with C2B's. I will keep you posted tonight about it.
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