Friday:
A. Back Squat; 6, 6, 4, 4; rest as needed - build but keep weight moderate on hip
B1. Lateral box step ups right leg @41A1; 8 reps; rest as needed
B2. Monster band walking / banded marching; 30-45s; rest as needed
B3. 'C1' other leg; rest as needed x 4 sets
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3 Rounds:
10 Thrusters 95lbs
30 Double Unders
3 Minute AB easy pace as 'rest' x 3 sets
**May not seem like too much but 90 thrusters / 270 DU...building volume**
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Accessory:
45s Glute bridge hold with 8-10lb ball btw knees (squeeze)
10-15 slow fire hydrants each side
60s 90/90 stretch each side https://www.youtube.com/
Rest as needed btw movements x 3 sets
A. 205, 235, 265, 285 and all felt good. Knee was acting funny or tracking funny but it worked itself out.-Good stuff on Lat Box work and band work. All felt great!
3 ROUNDS: I just tried to move well and all sets were around 3-4 minutes. All UB until the last two rounds of the third set on thruster reps. I also tripped up on a few Dubs.
-Again the glute work was on point!
Saturday:
A1. Power Clean; 1.1.1; rest 20s / 20s
A2. Kipping HSPU; 15 unbroken reps; rest 2 minutes x 3 sets - build on the clean
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20 Minute amrap:
30 Toes to bar
30 Calorie Row
20 Clean and jerk 135
30 Calorie Row
10 Ring muscle ups
30 Calorie row
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B1. Banded hollow body pull overs; 10-12 slow reps; rest as needed
B2. Unloaded Reverse hyper; 10-15 reps; rest as needed x 3 sets **if no reverse hyper use the GHD as shown in this video: https://www.youtube.
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Mobility
A1. 225 all sets and UB Kippng HSPU's. No issues
AMRAP: 1+65. I should have gotten into the 2nd round of C&J's but had some hiccups with waiting on a rower, clip issues on my barbell. It was a crazy Sat. Gym was so busy with OPEN gym peeps, classes, etc. T2B's were money. 16,7,7 first round, 3 sets of 10 second round. 5/5 on MU's.
-Sadly I didn't get to the accessory today but did ROMWOD later in the day. Had to coach because class was so big and 1 coach I had staffed wasn't enough.
Monday:
10 Minute AB - ramp up from 150W to 300W
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2 Min AB @ 365W
2 Min AB @ 265W
2 Min AB @ 200W
3 Minute walk/ rest x 3 sets
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25 Minute AB Easy
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Mobility
220's on the 10 minute AB
I hit all 3 sets with prescribed watts!
Tuesday:
A. Squat Snatch; 1.1.1; rest 30s / 3 minutes x 3 sets - build
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3 Rounds For time:
15 Kipping HSPU
12 Burpees to 6" touch
15 toes to bar
Rest 60s btw rounds
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3 Rounds for time:
7 Ring Muscle Ups
12 Burpees to 6" Touch
15 toes to bar
Rest 60s btw rounds
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500m Row @ 1:45/500m
90s Rest x 4 sets
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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
Snatch: Did not go according to plan. Just felt off from a movement perspective. Worked out at a different time today. Didn't eat properly and technique was suspect. 165,185, then I failed two times at 195, and finished with 3 more reps at 185.
3 RNDS: All rounds were around 1:45-1:55. I moved well but broke everything up today.
3 RNDS: UB MU's and broke up T2B's but my times got longer each round. 1:50,1:58,2:10
3 RNDS: All rounds were around 1:45-1:55. I moved well but broke everything up today.
3 RNDS: UB MU's and broke up T2B's but my times got longer each round. 1:50,1:58,2:10
Wednesday:
Every 5 minutes for 20 minutes:
15 CTB Pull Ups
18 Thrusters 95lbs
21 CalorieAB
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25 Minute EMOM:
1st: 3-5 Front Squats @ 255lbs From rack
2nd: 60s Row @ 1200 cal/hr
3rd: 12 Alternating DB Snatch 50lbs
4th: 60s AB @ 275-300W
5th: 3-5 Bar Muscle Ups
5 Min for 20 Min: UB 1:55, then decided to break everything 2:10, 2:25, 2:35. I broke the C2B's into 5's two times, and 9,6 one time. Thrusters were 6,6,6 and bike I kept around 250-300 watts.
25 Min EMOM: My hips were DONE! It felt so heavy. I only hit 255 twice every round. Kept all the other stuff and did 5 Bar MU's each time.
25 Min EMOM: My hips were DONE! It felt so heavy. I only hit 255 twice every round. Kept all the other stuff and did 5 Bar MU's each time.
Thursday: Rest
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