7/30/2018 - 8/3/2018

Monday:

A. Power Clean; 1.1.1; rest 15s / 3minutes x 4 sets - build

B. Strict Press; 2.2.2; rest 15s / 3 minutes x 4 sets - build

C1. Strict pull up + CTB pull up; 6 + amrap (-1); rest 30s

C2. Incline DB bench press; 8 reps; rest 30s

C3. Upright ring hold (top of dip); 20s; rest as needed x 3 sets

+

12 Minute EMOM:

1st: 8 Feet elevated ring rows

2nd: 10 Sand bag over shoulders

3rd: 8 Strict HSPU

4th: 10 sand bag over shoulders

A. 225, 245, 265, 275 

B. 115,135,155,165 but missed very last strict press

C1. No issues with strict and 16 on each AMRAP

C2. 60lb DB presses felt great

C3. No issues

Tuesday:

3 Minute AB

1 Minute rest

3 Minute Row

1 Minute rest

3 Minute Ski

1 Minute rest x 3 sets **sustainable / low % effort**

Kept above 300 watts on all AB 40-45 cals

Kept above 1100 watts on all Row 55-60 cals

Kept above 950 watts on all Ski 40-45 cals

Wednesday: TBD based on ankle - possible squatting at low loading but lets see how ankle is by this day.  Email / update blog tuesday afternoon :)

It's not WED but my ankle is what it is. I am wearing a wrap so no pain at all. It just needs some support to get the strength back. I plan to wear it each time I workout for the next week and see how it feels. It's all good.

Also, Beth changed my nutrition for training days. Pro 210, Fat 105, Carbs 345
Wednesday:

A. Box Squat (20"); 8 reps @30x1; rest as needed x 4 sets - build

B1. Russian KBS 15 reps; rest 15s

B2. Hollow body rocks; 20 reps; rest 15s

B3. Sorensen Hold; 25s; rest as needed x 4 sets

+

10 Minute EMOM:

3 Deadlift 315lbs

3 Strict HSPU 2.5" Deficit

**Both movements each minute**

+

20 Minute easy AB

A. 185 all sets and get really good tempo squats

B1,B2,B3: Accessory was good!

EMOM: No issues all UB and strict was fast!