Day 1:
GG Qualifier #2
+
24 Minute EMOM:
1st: 50 Double Unders
2nd: 6 Ring Push Ups + 30s FLR on rings (try to go unbroken)
3rd: 45s AB @ easy pace
+
20 Minute Mobility
Hey Angelo, I am in WA. I got the email late but that's ok. I did workout #3 on Thursday. I didn't want to risk gym situation like not having one to workout at.
My time was 13:55 for workout #3. I did not do what you said because I didn't see it in time lol.
I did: UB on all OVHS until the 1st round of 185 where I broke at 6. I did the rest though UB. As for T2B's it was messy. I intent to do a clean run on Monday for this workout and I suspect sub 12 or just over 12 minutes.
Day 2:
GG qualifier #3
+ Rest until fully recovered
2 Minute Row @ 2k pace
3 Minute AB @ 'recovery pace' x 4 sets
I did the DL workout on Friday at a CF Timberline and it was ok. I was tired obviously which is fine. I got 8+9 but was mentally broken around round 6. I should get closer to 10 rounds on Mon hopefully.
I did a recovery workout on Saturday. 5 rounds at a recovery pace 50 DUBS, 6 Ring PU with 30 sec hold, and a 200m run. I did it EMOM style.
Sunday: Rest
FISHING ALL DAY
Monday: TBD - possible re-do's
RE-DO's FOR SURE
Tuesday:
A1. Close Grip Bench Press @30x1; 6 reps; rest 15s
A2. FLR on rings; 30s; rest 15s
A3. Sled Drag; 100m @ BW; rest 2:30 x 4 sets
B1. Single leg glute bridge bottoms up KB Press @20x1; 8 reps; rest 20s
B2. Banded Marching w/sandbag in zercher position; 30s; rest 20s
B3. Single leg glute bridge bottoms up KB press @20x1; 8 reps; rest 90s x 3 sets
+
15 Minute EMOM:
1st: 10 CJ 135
2nd: Amrap DU
3rd: Rest
**if ankle/calf is bothering you on DU / if volume is too high there alternate rounds btw DU and AB Calories**
A1,A2,A3: 155 close grip bench. Really tough because it's hitting that insertion. No pain but I can feel those muscles getting a workout. I actually liked this and think I should do it more along with the close grip ring stuff.
B1,B2,B3: 3 blues, and 1 green for BW sled drags, 35lb with glute bridge work, and 70lb sandbag march.
EMOM: I experimented with rep scheme here. I did 10 UB (35sec), than 70 DU's, then I did 5,5 (40 sec) and got 65 DU's, Also, did 10 Singles (52 sec) and did 65 DU's, and it was like that all 5 rounds roughly
Wednesday:
A. Back Squat; 1.1.1.1; rest 15s/3 minutes x 4 sets - 84% 1RM based on feel
B1. Single leg 'candlestick' w/2s pause in bottom of each rep; 6 reps each leg; rest 30s
B2. Hollow body rocks; 20 unbroken reps; rest 90s x 5 sets
+
3 Rounds for time:
20 Cal AB
20 Cal Row
60s Rest
**subtract 2 minutes (rest) from total time**
+
20 Minute AB @ recovery pace
A. 325 and it was tough at the end
B1,B2: No issues but it was tough after the skwots!
3 ROUNDS FT: 6:15 First round was 2 min, then second was 2:05, then third was 2:10
Thursday: Rest - prep for GG
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