10/2/17 - 10/9/17

Monday:

28min EMOM

1st: 6 Burpees + 6 pull ups

2nd: 45s AB @ 80%

3rd:  6 Burpees + 6 HSPU

4th: 45s Row @ 80%

+

30min AB Speed Play session

3min @ Z1/easy spin

2min @ 275W

3min @ Z1/easy spin

2min @ 300W

3min @ Z1/easy spin

2min @ 325W

3min @ Z1/easy spin

2min @ 350W x 2 sets

3min @Z1/easy spin

2min @ 375W

3min @ Z1/easy spin

2min @ 400W

EMOM: No issues here 

AB Session: Really enjoyed, didn't stay as efficient on the 350,375, and 400 but was super close most of the 2 min period. GETTING EASIER which is exciting.

Tuesday:

A. Back Rack walk outs; 20s; 450lbs; rest 90s x 5 sets

+

Sled Drag; 50m - moderate to heavy; rest 60s x 5 sets

+

36 Minute EMOM:

1st: 10 Calorie AB
2nd:  12 Power Snatches 75lbs

3rd: 15 Calorie Row

A. 450 Felt light! Kidding lol

Sled Drag: 5 Blue Plates

36 Min EMOM: WOW! That was a grind and I was able to do all Power snatches sometimes UB, sometimes breaking them up into 6's but it hurt my row on 4 different occasions where I only got to 12 Cals and quit at 50 sec into the minute to transfer to AB.

Wednesday:

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 **Sub strict pull ups if this bothers your ankle**

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 5 sets

B1. Bar muscle ups; 4-6 unbroken reps; rest 30s **Careful coming down from the bar..**

B2. Medball Clean over shoulder @ 120lbs; 30s 'amrap'; rest 30s

B3. Weighted upright dip hold on rings; 20-30s; rest 2 minutes x 5 sets

+

10 Strict Press 95lbs

15 Toes to bar (Knees to elbows if this bothers your ankle)

20 Goblet Squats w/35lbs (Air squats if this bothers your ankle / KBS 55lbs if any squats bother your ankle)

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

A1,A2,A3: GRIND! Used 60's and did sets of 6 or 7 each arm. 

B1,B2,B3: UB Muscle Ups, I ONLY have 100's, 150's and 200's on the Rogue Sandbags. I used 100 and went the whole way no issues. 20lb vest for Upright holds on rings at 30 seconds.

METCON: Moved well, UB on everything and I used the 53lb KB. Sorry, just wasn't ok with the 35lb and my ankle was good. I'm wearing an ankle wrap for now.