12/23/17 - 12/31/17

Friday: 

A1. Push Press + Split Jerk; 2 + 2 ; rest 20s - 175 for all sets

A2. Strict CTB + Kipping CTB Pull Ups; 3 + 8; rest 20s

A3. Ring Push Ups w/vest; 8 reps; rest as needed x 5 sets 

B1. Goblet Squat @31x1; 12 reps; rest as needed

B2. Good mornings @30x1; 8 reps - keep this light; rest as needed

B3. Wall sit w/medball squeeze; 35s; rest as needed x 4 sets

+

12 Minute EMOM:

2 TNG Squat Cleans start at 155 and build every 2 minutes

2 Ring Muscle ups

**both movements each minute**

+

Accumulate 4 minutes of banded marching or monster band walks

A1,A2,A3: No issues with 175 press/split stuff. Felt pretty light actually. 3,8 on gymnastics and was easier than last week. Ring push ups were a breeze with vest on.
B1,B2,B3: 70lb Goblet was easy, 135 Good Mornings felt tough but strong, and med ball was good no pain in anything.
12 EMOM: Wrote it down wrong in my notebook and did 2 TNG and 2 MU's every minute on the minute. No pain and no issues other than tired. I did both in 30 sec or less every min.

Saturday: 

1k Row @ 85%

30 Alternating DB Snatch 50lbs

50 Calorie AB @ 85%

30 Alternating DB Snatch 50lbs

1k Row @ 85%

Rest 5 Minutes x 2 sets

+

20 Minute AB @ cool down / easy pace

+

Mobility w/remaining time

Was not able to workout yesterday. I flew in at 9AM and didn't have time to go to gym. Sunday I won't be working out but trying to get into a gym on Mon morning! Should I just do this conditioning?

Ramping up on your hip more or less - please be careful and change / modify if you feel any pain at all.

Thursday:

Row; 18 min, increasing pace every 3min (2:10 / 2:06 / 2:02 / 1:56 / 1:52 / 1:48)

Rest 3 min

AB; 18 min, increasing pace every 3min (225 / 250 / 275 / 300 / 325 / 350W)

Rest 3min

Ski; 18 min, increasing pace every 3min ( 2:18 / 2:12 / 2:06 / 2:00 / 1:57)

+

Hip CARS / hip mobility

Did fine until last two settings. Just not healthy after being on vacation 4 days and honestly I had nothing in the tank. No energy and although I worked out in FL my body isn't right. Found that out on tomorrow's workout. Look below!

Friday:

A. Thruster + Front Squat - both @ 20x1; 1 + 3; rest as needed x 4-5 sets - building each set

B. DB 2-arm Neutral Grip Split Jerk Stance Pres; 6 reps @21x1; rest 90sec x 5 sets

+

For time:

40 Calorie Row

30 CTB Pull Ups

20 Front Squat 135lbs

30 HSPU

40 Calorie Bike

+

20 Minute EMOM:

1st: 15 Med ball squat jumps 20lb ball

2nd: 4 Burpee ring muscle ups

3rd: 12 Box Jumps 24"

4th: 4 Burpee bar muscle ups

A. Good stuff here, worked up to 195 with no issues. Even paused on some of the front squats in the bottom.

B. 40lbs for all 5 sets on presses

Metcon: 10:23 Felt great during, broke up front squats 6,5,4,3,2 with minimal rest, broke up HSPU's into 6's with minimal rest, and kept a 300+ Watts on bike. However, after the workout I broke out into a 40 minute coughing period of which I started the 20 minute EMOM and quit after first round. I couldn't stop coughing up shit but two hours later felt fine. It was bad though during the coughs. People thought I was gonna die. I was laughing but couldn't stop. I decided to not do the EMOM because of that.

Saturday:

1k Row @ 85%

30 Alternating DB Snatch 50lbs

50 Calorie AB @ 85%

30 Alternating DB Snatch 50lbs

1k Row @ 85%

Rest 5 Minutes x 2 sets

+

20 Minute AB @ cool down / easy pace

+

Mobility w/remaining tim

Felt fine to start but was nervous about the whooping cough lol, but with it at 85% it wasn't too bad. Kept a 1:58 average on both rows and 300+ first bike, just below 300 on second bike and 16,14 on all DB snatches. Just wanted to break them up since I hadn't done that many in a while. Haven't fully shaken cough but need these metcons so keep them coming. MAN! my hips and a little back are sore today on SUNDAY and I am glad to be resting. lol