6/21/2018 - 6/28/2018

Friday:

GG qualifier #3

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A1. Bent over DB rows @40x1; 6 reps; rest as needed

A2. Ring Push Ups @30x1; 6-8 reps; rest as needed

A3. Reverse flies @30x1; 8-10 reps; rest as needed x 3 sets

B. Accumulate 20 Sandbag over shoulders @ moderate weight for quality

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20 Minute AB easy

2:24 Split time and 8:24 finish

Accessory work went well and my arms were shot!

Saturday:

Spartan

Would have crushed this but was doing with friends and my time was 3 hrs and 21 min. Hamstrings and core were on fire from the DB snatches. Got through it though with no cramps. 

Sunday: Rest

Did YOGA this morning. Arms are little sore along with back. Feet are really sore from mud yesterday and my right knee is tender. Relaxing day and then I will hit #4 early tomorrow morning. 

Monday:

GG qualifier #4
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Rest until full recovery

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15 Minute EMOM:

1st: 10 Overhead squats 95lbs

2nd: 15 Russian KBS 70lbs

3rd: 10 AB calories