10/13/17 - 10/20/17

Friday:

AB; 20/15/10s @ high effort - increased the time here so that you wouldn't have to push as hard as a shorter sprint - should take some pressure off the ankle but be careful and don't go super hard if it hurts.

Rest 4 minutes btw sets (20s high effort, rest 4 mins, 15s high effort rest 4 mins, 10s high effort rest 4 mins)

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5 Minute AB for cals

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'Grace' in singles

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5 Minute AB for cals

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30 Burpee pull ups

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20 Minute easy bike

AB: All over 1300 watts

AB: 85 Cals

Grace: 2:34 felt good

AB: 80 Cals

Burpees: 3:44

Easy Bike was good recovery

Saturday: 

A. Glute bridge @20x1; 6-8 reps; rest as needed x 3 sets - light - skip if this bothers your hip

B. Close Grip Bench Press; 5 reps @21x1; rest 3 minutes x 3 sets - start at 175 and build

C1. RNT reverse lunges right leg; 8 reps ; 20s; rest 15s

C2. Half kneeling bottoms up KB Press @20x1; 8 reps left; rest 30s

C3. RNT reverse lunges left leg; 8 reps; 

C4. Half kneeling bottoms up KB press @20x1; 8 reps rightrest 2 minutes x 3 sets 

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KBS Breathing Ladder @ 70lbs; 1 - > 12 (However many reps you're on is how many breaths you're allowed.  So to start you do 1 KBS then put it down 1 breath pick it up and do 2 swings, put it down 2 breaths pick it up do 3 swings, etc)

Only did Bench today. Got pressed for time. Stress wasn't bad these last couple days. Ankle is getting better and I think it's about ready to test. I am still wearing my ankle brace if I do anything that I am nervous about. Hip I am unsure about. I am ready to test it out as well. 
Monday: Mixed MAP intervals

5 Minute AMRAP:

15 Calorie AB

15 Pull Ups

Rest 3 minutes

5 Minute AMRAP:

20 Calorie Row

10 HSPU

Rest 3 minutes

5 Minute EMOM:

12 Burpees + step ups to 12" box in remaining time each minute

Rest 3 minutes x 2 sets of everything

5 Min 1st round: 3+19, 3+2, All 12 burpees each minute
5 Min 2nd round: 3+4, 2+22, Only 8-10 burpees each minute
So, things were pretty good until the end of the 2nd round. On the row my form got a little careless and hip started to bother me plus my ankle. I just did slow burpee step ups to be safe and went lighter on row. After I did a ton of mobility on hip and soaz.

Tuesday: Cyclical intervals

Movement testing for hip/ankle (lower body)

Air squat

goblet squat

Empty BB squat / thruster

DB thruster

Empty BB OHS

empty BB clean/snatch

etc

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10 Minute EMOM:

2 Power Cleans 205lbs

4 Toes to bar

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5 Minute AB @ 80% 

3 Minute walk as rest x 8 sets

**each interval should be the same total calories**

I was worried about my hip and ankle at the start of the day but did a really good warm up and had no issues testing all these movements. My ankle bothers me if I have too much flexion or something lateral. My hip is whatever. 
EMOM: Went great!
AB: I only had time to do 6 rounds of 5 min AB all 66 CALS though. I could have done last two the same. It was really starting to suck but I just ran out of time.

Wednesday: Full body lifting

A1. Seated Strict Press @30x1; 5 reps; rest 30s

A2. Chest supported DB rows @30x1; 6-8 reps; rest 30s

A3. FLR on rings w/weight vest; 40s; rest 2:30 x 3 sets

C1. RNT reverse lunges right leg; 8 reps ; 20s; rest 15s

C2. Half kneeling bottoms up KB Press @20x1; 8 reps left; rest 30s

C3. RNT reverse lunges left leg; 8 reps; 

C4. Half kneeling bottoms up KB press @20x1; 8 reps rightrest 2 minutes x 3 sets 

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KBS Breathing Ladder @ 70lbs; 1 - > 12 (However many reps you're on is how many breaths you're allowed.  So to start you do 1 KBS then put it down 1 breath pick it up and do 2 swings, put it down 2 breaths pick it up do 3 swings, etc)

A1. 40lbs all three rounds 
A2. 25lbs all three rounds
A3. 20lb vest
C1,C2,C3: No issues and I used a 26lb KB. 
KBS: Went fine

Thursday: Rest