Monday:
15 Minute aerobic warm up
+
30 Minute AB Time trial for cals
+
15 Minute aerobic cool down
+
3 Rounds:
30 hollow body rocks
30 arch body rocks
30 Minutes: 375 cals Maintained a pretty good pace
Tuesday:
14 Minute amrap:
55 Deadlifts 225lbs
55 Pull Ups
55 Calorie Row
55 toes to bar
+
20 Minute EMOM:
1st:10 strict hspu
2nd: 10 cal AB
3rd: 10 strict pull ups
2nd: 10 cal AB
3rd: 10 strict pull ups
4th: 10 cal row
+
20 Minute z1
Went to Airrosti this morning and had them check out my trap and ankle. As for the trap they felt is definitely muscle related and they gave me some rehab movements. Stuff to recruit some other muscles instead of the my traps being the main use. As for ankle, I either jammed it up really good or broke a small bone but she said their isn't much you can do other than rest. They worked on both parts today and both felt great after. Range of motion was better with ankle as well.
14 Minute AMRAP: 1+10
I did DL's in just under 3 min with sets of 6's and 7's. Pull Ups I did 1 set of 10 and all 5's. I was like WTF. Just got stuck in that rep scheme and couldn't get away from it. Felt weird since I haven't done them in a while and it took me another 3 minutes. Hell, I did better on T2B. I did a set of 7 and all 6's but it took me just under 4 minutes. Anyway, that's my deal today.
20 Minute EMOM:
Unbroken Strict HSPU, all bikes under 35 seconds, all pull ups sets of 5 and all rows under 35 seconds.
14 Minute AMRAP: 1+10
I did DL's in just under 3 min with sets of 6's and 7's. Pull Ups I did 1 set of 10 and all 5's. I was like WTF. Just got stuck in that rep scheme and couldn't get away from it. Felt weird since I haven't done them in a while and it took me another 3 minutes. Hell, I did better on T2B. I did a set of 7 and all 6's but it took me just under 4 minutes. Anyway, that's my deal today.
20 Minute EMOM:
Unbroken Strict HSPU, all bikes under 35 seconds, all pull ups sets of 5 and all rows under 35 seconds.
Wednesday: TBD depending on ankle and trap -
Wednesday:
Wednesday:
10s AB Sprint @ 95%
60s Rest
10 Unbroken Power snatch 95lbs
60s rest
15s Row Sprint @ 95%
60s rest
15 Unbroken wallball
60s rest x 6 sets
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