A. Deadlift; Build to a tough triple with PERFECT mechanics - leave some in the tank here - not maximal
B1. Sled drag forward; 90s; rest 30s
B2. Sand bag bear hug; 45s; rest 30s
B3. Sled drag backward; 90s; rest 2-3 minutes x 3 sets
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9-6-3 For time:
Paralette HSPU 8-12"
15 Calorie Row after each set
A. 405 and had more in the tank for sure
B1,B2,B3, No issues
HSPU: It was fast but can't remember what. Just around 3 minutes I think.
Tuesday:
12 Minute Bike
+
11 Minute Row
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10 Minute Ski
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Mobility
Did the 12 minute Bike above 331 watts
Hurt my back on this. Pulled a muscle or tweaked something.
Actually did the ski with no issues. Try to figure that one out.
Wednesday:
A. Power Clean; Build to a tough single with perfect mechanics - leave some in the tank here - not maximal
B. Strict Press; 5, 4, 3; rest as needed btw sets
C1. Strict pull up + CTB pull up; 6 + 12; rest 30s
C2. Incline DB bench press; 8 reps; rest 30s
C3. Upright ring hold (top of dip); 25s; rest as needed x 3 sets
+
12 Minute EMOM:
1st: 10 Feet elevated ring rows
2nd: 15s L-Hang
3rd: 10 Ring Push Ups
4th: 12 sand bag over shoulders
A. 235 no issues with back
B. The second I tried to press it made me nervous because I felt some pressure so I stopped for the day. Skipped everything else.
Thursday: Rest
Complete rest due to back and it was really good. Needed the extra day!
Friday:
A. Box Squat (20"); 8, 6, 4 reps @30x1; rest as needed btw sets **Start set of 8 @ 285lbs and go from there**
B1. Russian KBS 18 reps; rest 15s
B2. Hollow body rocks; 25 reps; rest 15s
B3. Sorensen Hold; 30s; rest as needed x 3 sets
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5-4-3-2-1 For time:
Deadlift 315lbs
Burpee over bar
+
20 Minute easy AB
A. No issues with 285,295, and after two reps at 305 I decided to stop. It just felt really heavy is all on my lower back. No pain or anything.
B1,B2,B3: All good stuff and no pain so I decided to do DL workout at a steady pace instead of pushing it.
DL WORKOUT: 1:16 was my time and no pain in my back so safe to say it was just a muscle.
Saturday:
15 Minute amrap @ 80%:
21 Calorie Row
21 CTB
15 Calorie Bike
15 HSPU
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15 Mintue amrap @ 80%
18 AB Calories
15 Toes to bar
12 Calorie Row
9 Power Snatch 105lbs
+
20 Minute flush AB
On both of these I decided to get at least 3 rounds on each which I did and got some extra reps as well on the end. Broke up everything but kept a steady pace on all machines. Only did small sets for all movements.
After the FLUSH, I went and played flag football ONLY ON DEFENSE to minimize running and my ankle was fine. I have been really stressed so it just felt good to do something else.
I ALSO ran stadiums today like we talked about on SUNDAY. Nothing crazy but no ankle issues here either.
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