7/23/2018 - 7/30/2018

Monday:

4 minute amrap:

12-9-6

CJ 135lbs

Burpee pull ups

amrap Row cals in remaining time

4 minute rest x 2 sets

+

28 Minute EMOM:

1st: 3 Strict Press 135lbs + 2 wall walks

2nd: AB until you hit 900W (stop at 15s if you haven't hit it yet - ideally this is a 5-10s high power sprint)

3rd: 3 Bar muscle ups + 7 CTB Pull Ups

4th: AB until you hit 900W

1. All singles and I got into 1 rep into the 6's
2. I strung the first 9 of 12 UB, 2 then 1 on 9's and still ran out of time on the 1 rep of 6's. SOOOOOOO, same spot. Not sure how I was supposed to get back to the row??
28 Min EMOM: SOLID WORK! No issues

Tuesday:

4 Minutes 

35s AB

25s rest

3 Minutes rest x 3 sets

4 Minutes

35s Row

25s rest 

3 Minute rest x 3 sets

A. 550-600 Watts on all three sets
B. 720-745 meters all sets were around 1:38-1:42

Wednesday:

A. Back Squat; 6, 4, 2; rest as needed btw sets

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

B2. Alt KB snatch @ 53lbs; 10 reps; rest 30s

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

+

For time:

30-20-10 Calorie AB

15-10-5 Double DB clean 50/hand

+

10-20 minute AB Flush

A. 305 on the final 2 reps
B1,B2,B3: All good with the accessory work.
My ankle was hurting or sore after the squats so I did not do the metcon.

Thursday: Rest

Taking a complete rest day and my ankle is still sore or tender today. Taking some Ibuprofen just for inflammation if there is any. 

Friday:

A. Deadlift; 2.2.2; rest 15s / 3 minutes x 4 sets - build each set 

B1. Sled drag forward; 60s; rest 30s

B2. Sand bag bear hug; 30s; rest 30s

B3. Sled drag backward; 60s; rest 2-3 minutes x 4 sets

+

10 Sandbag over shoulder

10 Calorie ski

60s rest x 4 sets

A. 275,335,365,385 Felt good to lift heavy deads again
B1,B2,B3: 4 blues and a green and 150lb sandbag
I used 150lb bag because I felt 100 was too light. It took me 2 min for bags every around and about 45 sec on ski erg.

Saturday:

30-20-10

AB Calories

15-10-5

DB Clean and Jerks 50lbs

+

20 Minute EMOM:

1st: 10 Pull ups

2nd: 12 Calorie AB

3rd: 30s Hollow body hold

4th: 12 Calorie AB

+

30 Minute flush AB

Metcon: 4:48 all UB DB's. 

EMOM was solid. Hit all 12 cals. and pull ups felt smooth.