7/2/2018 - 7/9/2018

Monday:

4 Minute AB @315W

4 Minute amrap:

2 Ring Muscle Ups

5 Burpees

6 Toes to bar

5 Burpees

4 Minute rest x 4 sets

Hit 315-331 on all sets and my rounds and reps were 2+2, 2+2, 2+0, 1+19, 1+17

Tuesday:

A. Hang power clean + power clean; 1 + 2; rest as needed x 3 sets

B. Push Press + Push Jerk; 3 + 4; rest as needed  x 3 sets

C1. Knee tuck front lever; 10-20s; rest as needed

C2. Double DB OH walk; 30s; rest as needed 

C3. KB Plank pull throughs; 30s of movement; rest as needed x 3 sets

+

5 Minute timer:

3 Rounds of:

3 Power clean 185

2 Front squat  185

1 jerk 185

Remaining time row for calories

5 minute rest x 2 sets

A.185,205,225 on the complex
B. 135,165,185 on the complex
C1,C2,C3: Holds and KB (35) were tough.
RAN OUT OF TIME! I HOPE TO DO THIS NEXT WEEK!

Wednesday:

A. Back Squat; 8, 8, 6, 6; rest as needed btw sets

B1. BB RDL @30x1; 8 reps; rest 30s

B2. Alt KB snatch @ 70lbs; 10 reps; rest 30s

B3. Reverse Hyper; 12 reps; rest as needed x 4 sets

+

100m Single arm carry

200m sled drag

100m single arm carry

+

10-20 minute AB Flush

Desiree was not in town and with everything going on I needed to do community. I coached 7:30 and worked out 9:30am. We did Hotshots 19 and my time was 30:13. I tried to manage 5 minutes per round for 6 rounds but my runs were like 2:09 a round. I wish I could maintain a 1:48 or 1:50 but couldn't. No issues with hips or ankles really.