6/12/17 - 6/18/17

Monday:

GG # 1 redo - Remember BREAK up the HSC and Lunges so you don't burn out.  I'd start with 3/3/3/1 or 2's on HSC and i'd break the lunges halfway (the only difference is 1 more power clean to get the bar up and it's worth breaking time under tension for it).  Keep the pull ups how you did them last time and aim for 2:50/Round from the start

+

21 Minute EMOM:

1st: 8-10 Strict HSPU

2nd: 30s FLR on Rings

3rd: 45s AB @ Easy pace

GG REDO: 165

EMOM: 5 & 4 reps every set of HSPU's, and everything else went well

Tuesday:

12-9-6 For time:

Power Clean 205

Burpee Box Jump overs 24"

+ Rest until fully recovered

For time:

Row 100 Calories

60s Rest

Row 75  Calories

60s  Rest

Row 50 Calories

60s Rest

Row 25 Calories

**Subtract 3 minutes (rest) from total time**

12-9-6 Workout: 5:32

ROWING: 13:10 

4:59 for 100, 3:54 for 75, 3:20 for 50, and then the finish

Wednesday:

A. Back Squat; 1.1.1.1; rest 15s/3 minutes x 4 sets - 80% 1RM based on feel

B1. KB Front rack Contralateral hand Russian step ups (left leg on box/working - right hand with KB); 8-10 reps left leg; rest 30s 

B2. Double overhand BB RDL @3030 @ 155-185lbs; 6-8 reps; rest 30s

B3. KB Front rack contralateral Rusiaan step ups; 8-10 reps right leg; rest 90s x 4 sets

C1. Single leg 'candlestick' w/2s pause in bottom of each rep; 6 reps each leg; rest 30s

C2. Hollow body rocks; 20 unbroken reps; rest 90s x 4 sets

+

15 Minute EMOM:

1st: 3-5 Ring Muscle Ups

2nd: 20 Wallball

3rd: 10 Calorie AB

A. 325 with no issues
B1,b2,b3: Did 53lbs and 8 reps per leg no issues
C1,C2: No issues with this either. Really like the pistol holds. Not easy
EMOM: Only did 3 reps on MU's dealing with insertion but figured it out after two rounds and it didn't hurt anymore. Use a 25 for all WB's and did all cals in less that 33 seconds.

Thursday: Rest