Monday:
18.3 Redo
+
15 Minute EMOM:
1st: 20 Calorie AB
2nd: Strict HSPU AMRAP open standard
3rd: Rest
+
20 Minute AB Easy
18.3: Got back to Dubs again but did not best my score today
EMOM: 20,19,18,17,17 on Cals and 15,15,11,11,10
Tuesday:
A1. Thruster from rack - heavy; 1.1.1; rest 20s/20s
A2. Thruster from Floor; 10 reps @ 95lbs; rest 3 minutes x 3 sets
B1. KB RDL @30x1; 8-10 reps; rest as needed
B2. Wall sit w/light ball btw legs; 30s; rest as needed
B3. Side plank rotations; 10-12 reps each side; rest as needed x 3 sets
+
15 Unbroken Wallball
15 Calorie Row
60s rest x 5 sets
+
10 Deadlift 225
15 Calorie AB
60s rest x 5 sets
+
C1. Sorensen hold; 30s; rest as needed
C2. HB Rocks; 30s; rest as needed x 3 sets
Thruster from rack: 165,175,185 and UB reps from the floor
B1,B2,B3: All accessory went great!
UB WB's, and every set was just around 1:15 or so.
DID NOT HAVE TIME TO DO DL'S today. :(
Wednesday:
15s AB @ 95%
2 Minute rest
30s Row @ 95%
3 Minute Rest
45s AB @ 95%
4 minute rest x 3 sets
+
30 Minute AB @ easy pace - every 5 Minutes get off and complete 10 unbroken CTB Pull Ups - start at the 5:00 mark and end at the 30:00 mark
Thursday: Rest
Friday:
18.4
+
TBD
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