9/12/2017 - 9/19/2017

Tuesday:

5 Minute AB @ 75-80% - this should be sustainable - every set should be the same pace/cals

250m Walk as rest x 5 sets

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Mobility

I kept 345 watts to 374 watts. Averaged 350 and did 75 cals each round. Fell off the wagon last round after 3 minutes. Was just done!

Wednesday:

A. A. 3-Position pause snatch grip deadlift; 1 complex every 2 minutes for 6 sets - build to a heavy complex - gave this to joey as well so you can do it together

B1. RNT reverse lunges right leg; 8 reps ; 20s; rest 15s

B2. Half kneeling bottoms up KB Press @20x1; 8 reps left; rest 30s

B3. RNT reverse lunges left leg; 8 reps; 

B4. Half kneeling bottoms up KB press @20x1; 8 reps rightrest 2 minutes x 3 sets 

C1. DB RDL @30x1; 8 reps; 90s; rest 30s

C2. Hollow body rocks; 45s; rest 60s x 3 sets

A. 145, 155, 165, Missed 175, Hit 175, Hit 185 but it was heavy as fuck. lol

Thursday: Rest

Friday:

A1. DB Single arm Z - Press (keep weight in the 'off' arm in the front rack position); 8 reps @20x1;rest 30s

A2. Feet elevated ring rows; 8-10 reps @20x1; rest 30s

A3.DB Single arm Z - Press (keep weight in the 'off' arm in the front rack position); 8 reps @20x1; rest 90-2:00s x 3 sets

B1. Bar muscle ups; 4-6 unbroken reps; rest 30s

B2. KB Plank pull throughs on elbows; 30s of movement; rest 30s

B3. Weighted upright dip hold on rings; 20-30s; rest 2 minutes x 3 sets

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10 Burpee Box Jump overs 24"

15 Deadlift 135lbs

20 Wallball

3 Minute AB @ 200W (Recovery but not 'easy') x 4 sets

A1,A2,A3: Used 50lb DB's for Single Arm Sets and elevated on a 20"box but only did 8. with the tempo ring rows. Quality was what I was shooting for at the tempo pace.
B1, B2, B3: 6 UB BMU's no issues, 53lb KB on pull though movement, used a 20lb vest for 30 sec holds which got spicy on last set. 
Metcon: 
I did Box facing on all BBJO's, UB DL's, and UB 25lb WB's which each round averaged around 2:00-2:05. I wasn't sprinting or anything but was moving very efficiently. No issues on AB, I kept a 225 Watt output the whole 4 sets. 

Saturday:

A. Back Rack walk outs; 20s; 100-115% 1RM; rest 90s x 4 sets

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Sled Sprint; 12s @ 95%

1:48 Rest x 10 set

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3rd: Rest

30 Minute EMOM:

1st: 10 Calorie AB
2nd: 12 Burpees

3rd: 15 Calorie Row

A. 425 on the back rack walk outs (Felt light and heavy if that makes sense haha)
Sled Sprint I used two 45's with no issues. Good sweat!
EMOM:
Went good, kept all AB over 400 watts except 1 or 2 rounds. Burpees were good. Row was good.

Sunday: Rest