A. Push Press; 2 reps every 30s- start at 135 and add weight every 60s x 8 minutes
B1. Hip Bridge single arm DB Press; 8 reps @30x1; rest as needed
B2. Double DB Elbow out rows @30x1; 8 reps; rest as needed
B3. 'B1' other side; rest as needed x 3 sets
+
8 Minute EMOM:
3 Ring Muscle ups
2 minute rest
5 Minute amrap:
10 HSPU
10 Calorie AB
2 minute rest
8 Minute EMOM:
2 Bar Muscle Ups + 4 CTB Pull Ups
+
C1. Behind the neck press banded pull aparts; 30s of movement; rest as needed
C2. Hollow body banded pull overs; 30s of movement; rest as needed
C3. KB Plank Pull throughs; 30s of movmeent; rest as needed x 3 sets
A. 185lbs my arm was a bit sore from clean redo in the bicep and elbow.
B1,B2,B3: Went great. just took my time with it.
EMOM: UB no issues on MU's
AMRAP: 4+ 15 reps. I went out a little hard first round. I should have gotten 5+
EMOM: UB no issues other than being dead tired
C1,C2,C3: Accessory was really good. I needed it.
Wednesday:
AB;
10s @ 98% - feel power but don't create neural fatigue
Rest 2:20 x 5 sets
+
For time:
125 Calorie AB
**EMOM 4 burpees - start with burpees**
+
20 Minute amrap:
10 Unbroken Thrusters 95
20 Calorie AB @ 80%
25 Unbroken DU - Sub 10 box jump overs for this if it bothers your ankle
20 Calorie AB @ 80%
AB: All over 1000 watts
AB FOR TIME: 10:44 and kept every bike minute over 330 watts
AMRAP: 4+ 12 reps all UB Thrusters, I did trip once on DUBS but my 80% on bike was always between 250-284 watts.
Thursday: Rest
Friday:
18.3 + TBD
No comments:
Post a Comment