7/17/17 - 7/25/17

Monday:

A. Close grip bench Press; 1 rep every 6s for 30s; hold the bar at the top during 'rest'; rest 2:30 x 4 sets **125lbs this week**

+

Max rep weighted pull ups 25lbs

Rest 20s

Max Rep strict pull ups

rest 20s

Max Rep kipping CTB pull ups

Rest 2:30 minutes x 2 sets

+

6 Minute Bike @ 70%

3 Minute amrap:

10 HSPU

10 Burpees to 6” target  

6 Minute Row @ 70%

3 Minute amrap

10 CTB Pull Ups

10 Box Jump overs 24”

6 Minute timer - 800m Run and bike remaining time all at 70%

3 Minute amrap

10 Ring Push Ups

10 Toes to bar

A. Really like these and they feel good!
B. 21,6,6 and 18,4,5 MORE OF THIS!! I feel JACKED the next day!!
C. 2+8 first round
2+3 second round
2 +13 third

Tuesday:

8s AB sprint all out

2:52  rest x 3 sets

+

10s Row sprint all out

2:50 rest x 3 sets

+

+1 EMOM till failure

1st: 5 cal AB

2nd: 5 power clean 135

3rd: 6 cal ab

4th: 6 power clean 135

..... etc until you fail a minute

+

20 Minute bike / Swim easy

SPRINTS were good!
I got into the AB on the 15's. I got to 10! I didn't pace properly but it's all good. Pulled a muscle in my neck I think. Not sure yet.

Wednesday:

A. High hang power snatch + power snatch + OHS; rest 2 minutes x 5 sets - build each set

B. Back Squat; 5 reps; rest 3 minutes x 4 sets - build each set

+

7 Minute amrap:

600m Run

in remaining time 15-12-9

Toes to bar

Burpees

goblet squat 35lbs

Rest 60s x 3 sets

** score is 'lowest' set again - but give me #s for all 3 sets **

A. YUP, pulled a muscle but it didn't bother me doing anything. Only when I tried to stretch it out or whatever. 135,155,165, 175, 180 no misses and got better as it went along.
AMRAP
1st: Got into the 12's on goblet. I did 5
2nd: Got into the 12's on Burpees. I did 10
3rd: Got into the 12's on Burpees. I did 2

Thursday: Rest