12/19/17 - 12/22/17

Tuesday: Low contr LB str + UB + Mixed 

A. Front Squat; 5 reps @30x1; rest as needed x 4 sets - build to something moderate - pay attention to hip 

B. Glute Bridge; 6-8 reps @3030; rest as needed x 4 sets - careful on hip on this one

B. DB 2-arm Neutral Grip Split Jerk Stance Pres; 6 reps @21x1; rest 90sec x 4 sets

+

4 Rounds For time:

8 Strict HSPU

10 Goblet Squat 35lbs

8 AB Cals

Rest 5min

4 Rounds For time:

10 CTB Pull-up

12 Goblet Squat 35lbs

10 cals Ski erg

Rest 5min

20-15-10 For time:

Cals Row

Burpees over erg

A. 205 no pain and getting more comfortable and aggressive
B. 165 
C. Used 35's
D. 4:45, 6:07, 4:17 Chest was on fire. Still a bit congested but working through it. Still hacking up mucus after workouts. Not as bad though as a few days ago. I was gassed on the rower too.

**I have increased loading on your high rep knee flexion this week as a progression - if you start to feel anything in your hip just cut the rest of the squats from todays work**

Wednesday: Cyclical Aerobic Work

Row; 17 min, increasing pace every 3min (2:10 / 2:06 / 2:02 / 1:56 / 1:52 / 1:48)

Rest 3 min

AB; 17 min, increasing pace every 3min (225 / 250 / 275 / 300 / 325 / 350W)

Rest 3min

Ski; 17 min, increasing pace every 3min (2:15 / 2:09 / 2:03 / 1:57 / 1:54)

+

Hip CARS / hip mobility

No issues here with row until last 2 min. I only could sustain for 1 minute. Mental breakdown. 
AB went perfect until finishing 325 I couldn't get to 350.
Ski was great until 1:48. Couldn't maintain that after 1:54.

**We were able to do this last week EXCEPT for the last 3 minutes - I want you to change that duration to a "max" of 2 minutes and see how you do this week in comparison.  That is also why it says 17 minutes vs 18 - because it's been changed to a max of 2 minutes at the LAST pacing**

Thursday: Rest