A. Ring Muscle Ups; 2 unbroken reps; rest 60s x 10 sets
B1. DB Clean and jerk 50/hand; 8 unbroken reps; rest 20s
B2. GHD Sit ups; 12 unbroken reps; rest 20s
B3. DB THrusters 35/hand; 10 unbroken reps; rest as needed x 4 sets
+
16-12-8 For time:
Burpee box jump overs
CTB Pull Ups
**Ring muscle up volume/skill work with some exposure to different combinations of movements we could see as well as getting some full squat muscle contractions in with a 'for time' type workout to get you back into the swing of those**
A. I mistakenly did 3's but NO ISSUES and smooth
B1,B2,B3: Muscle clean & Jerks is more like it because it's easier. No issues on GHD and thrusters.
METCON: 3:24 but Joey watched and said I should have gotten closer to 3. LOL! He said 5 sec before UB pull ups is too long. Bahahahah
Tuesday:
Every 5 minutes for 25 minutes
200m Sandbag run
200m Run w/osandbag
10 Calorie AB
**Running work with the ankle - if it doesn't feel good on the ankle lets change it to rowing / ski**
No issues and felt good. NO ANKLE PAIN and I ran a cool down mile after at an 8 minute pace. Rested 5 min between
Wednesday: **Let me know how your back is doing before you do this...**
A. Power clean + Push Jerk; 1 + 2; rest 90s x 5 sets - build
B. Back Squat @21X1; 5 reps; rest as needed x 4 sets - build - need to feel out how the knee feels on full ROM squats for GG - if it still doesn't feel good just skip this and report back
C1. Wallball; 10-15 reps unbroken; rest 30s
C2. Legless rope climb; 1-2 reps; rest as needed x 4 sets
**Idea behind today is to get you used to push jerking moderate loading again since we've been doing a lot of strict pressing as well as start to build up some volume for knee flexion muscle contractions to help you get some endurance back in your legs**
A. 205,225x2, 235,245 No issues other than needed to be stronger in Jerk.
B. 185,205,235, 275 and only did 2 reps on 275. Felt some pressure and just to be safe I called it.
C1,C2: Used a 25lb WB all UB and did 2/1/2/1 on rope climbs legless. A little rusty on rope. Felt heavy but no issues.
Thursday: Sore from yesterday, plan to get a massage and ankle is fine. I am concerned about GG workout. My buddy is coached by Invictus and his coach told him to do a workout. John released that workout today but did not include weights but it's 70 thrusters at 135 from what my friend showed me. Maybe it's less weight because he is 35-39 but I doubt it. That's heavy and a lot! WTF
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