Monday:
Every 5 Minutes for 25 Minutes
15 AB Calories
8 Strict HSPU
15 Ski Calories
10 pull ups
+
20 Minute EMOM:
1st: 30s Shoulder taps in push up position
2nd: 30s AB @ moderate pace
3rd: 30s battle ropes
4th: 30s Row @ moderate pace
1. 2:21, 2. 2:31, 3. 2:28, 4. 2:22, 5. 2:22
EMOM was good cool down however the ropes burned. Haven't done those in years
EMOM was good cool down however the ropes burned. Haven't done those in years
Tuesday:
A. Muscle Clean; build to a tough TNG Double in 10 mins **skip if bothers your hip**
B. Trap Bar RDL; 6-8 reps; rest as needed x 4 sets
C1. Strict Toes to bar; 6-8 reps; rest as needed
C2. KB Windmill; 8 reps each side @ lgiht weight; rest as needed x 4 sets
C2. KB Windmill; 8 reps each side @ lgiht weight; rest as needed x 4 sets
+
10 Calorie Ski Erg
30s Farmer carry
60s rest x 5 sets
A. 92 kilos lol, didn't use lbs. B. 275lbs
C1,C2: Strict T2B's something clicked and they are getting better.
5 Sets: Ski stayed above 1100 and did Farmer with 53lb KB's.
Wednesday:
A. Back Squat @30x1; 5 reps; rest as needed x 4 sets **265 x 2 sets 295 x 2 sets**
B1. Band assisted shrimp squat @30x1; 6 reps right side; rest as needed
B2. BB glute bridge @30x1; 8 reps; rest as needed
B3. 'B1' rest as needed x 4 sets
+
15 Minute EMOM:
1st: 16 Calorie Row
2nd: 15 Wallball 30lbs
3rd: rest
+
C1. Sorensen hold; 30s; rest as needed
C2. Dead bugs; 20 alternating reps; rest as needed
C3. Wall sit w/medball btw knees; 30s; rest as needed x 3 sets
A. 265 went well but the 295 was a little faster than tempo. I got through it though and with the hip thing who knows. I skipped the shrimp squats and moved to the EMOM. EMOM: No issues but broke 30's as it was heavy. haha
No comments:
Post a Comment