Monday:
10 Minute AB - ramp up from 150W to 300W
+
3 Min AB @ 365W
2 Min AB @ 265W
1 Min AB @ 200W
3 Minute walk/ rest x 3 sets
+
25 Minute AB Easy
+
Mobility
AB was 207 watts for warm up
1st set: Kept all numbers and felt good
2nd set: Kept 3 min and held 2 min but fell off during the 2 min for just a bit and did fine 1 min
3rd set: Kept 3 min but was tough then fell off pace first 30 sec of 2 min then got it on track for rest of 2 min and the 1 min
AB 25 Min: Good
Tuesday:
A. Power Snatch; 1.1.1; rest 15s / 3 minutes x 3 sets - build each set
+
Unbroken Strict HSPU amrap (-3) **Come off the wall when you have 3 reps left in you**
15s rest
10 Burpee to 6" touch
15s rest
12 toes to bar
50s rest x 4 sets
+
Unbroken Bar muscle up amrap (-3) **off the bar when you have 3 reps left in you**
15s rest
10 burpee to 6" touch
15s rest
12 toes to bar
50s rest x 4 sets
+
B1. Trap 3 raises @4040; 6 reps; rest as needed
B2. Banded face pulls @2222; 8 reps; rest as needed
B3. bottoms up KB Serratus punch; 10 reps each side; rest as needed x 3 sets
P Snatch: 185x3, 205x3, 205x3
P Snatch: 185x3, 205x3, 205x3
Strict HSPU's: 11,11,10,9 with UB T2B's
Strict Bar MU's: 6,6,6,6 with UB T2B's but last set was a grind on T2B's
Loved the accessory!
Wednesday:
20 Minute amrap:
20 DB Walking lunge 50/hand - open standard
20 Cal Row
20 DB Power Cleans 50/hand
20 Cal Row
20 Box Jump overs 24"
20 Cal Row
+
28 Minute EMOM:
1st: 15 KBS 55lbs
2nd: 12 OHS 115lbs
3rd: 10 CTB Pull Ups
4th: 60s AB @ easy pace as rest
AMRAP: Much easier this time around on front rack lunges and broke up P Cleans. I almost got three rounds. 2+60
EMOM: UB KBS, All sets UB except for last two. Midline was done so I broke it up last two sets. UB C2B's until last two sets as well. I did kipping 2 sets of 5. I just thought I was gonna tear.
GREAT WEEK! I AM SPENT!
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