9/27/17 - 10/3/17

Turned Wednesday into an upper body day since our legs are still a bit sore from the comp via Mondayfeedback.  Back on schedule here though Friday!  Let me know if you need anything

Wednesday:

A1. Push Press @20x2; 5 reps; rest 60s

A2. Weighted pull ups; 3-5 reps; rest 2:30 x 3 sets **Build each set on both**

+

4 Minute AB @ 250-275W 

Right into

3 Minute amrap:

9-6-3

Strict Ring Dips

Burpee pull ups

Right into 

4 Minute AB @250-275W

Right into:

3 Minute amrap:

9-6-3

Strict Pull Ups

Burpee box jump overs 24"

right into 

4 Minute AB @ 250-275W

**Pace amraps so that you can maintain speed on Bike**

+

20 Minute AB easy

A1. 185,195,205 x5 and it felt ok

A2. 45,55,65lbs x5 and it felt ok as well

3 MIN AMRAP: 1+3 and no issues with pace

3 MIN AMRAP: 1+3 and no issues with pace

Thursday: Rest

Friday:

Monday:

AB; 15s @ high effort

Rest 2 minutes x 4 sets

+

3 Minute AB @ 250-275W

2 Minute amrap:

1 Rope climb

8 Alternating DB Snatches 50lbs

35 Double Unders

2 Minute rest x 5 sets

+

20 Minute easy bike

AB Work: Kept above 1300 all 4 sets
AB Work was fine with no issues. 
2 Min AMRAP's: 1. 2+11 / 2. 2+8 / 3. 2+11 / 4. 2+8 / 5. 2+8
So, I tweaked my ankle on the 4th or 5th set. I'm not sure exactly but it stiffened up on Friday which I will talk about below. It impacted my results on Friday which sucked mentally a bit but up until then everything felt pretty good. 

Saturday: 

A. Power Snatch; 1.1.1.1; rest 20s / 2 minutes x 4 sets 175 for 2 sets / 185 for 2 sets

B. Back Squat; 5 reps @21X1; rest 3 minutes x 4 sets **265lbs for all sets**

C. Close Grip Bench Press; 5 reps @21x1; rest 3 minutes x 4 sets *155 for 2 sets / 165 for 2 sets**

D1. RNT reverse lunges right leg; 8 reps ; 20s; rest 15s

D2. Half kneeling bottoms up KB Press @20x1; 8 reps left; rest 30s

D3. RNT reverse lunges left leg; 8 reps; 

D4. Half kneeling bottoms up KB press @20x1; 8 reps rightrest 2 minutes x 4 sets 

A. Woke up ankle was super sore. Wore an ankle brace I have just in case which worked through the power snatches but my form wasn't very good. I finished the snatches but probably should have rested the whole day. 
B. Warming up for Back Squats was fine until I got to 225. I needed more ankle mobility in the bottom and was afraid to push the weight. It wasn't hurting too bad but I didn't want to risk it. I did do the 4 sets 225 though.
C. Close Grip Bench went good no issues
D1,D2,D3,D4: All were solid and I did 26lb KB's for the bottoms up with no issues. I just can't hold that 35lbs for all 8 lol. I can do 3-5 but not all 8 reps.