A. Deadlift; 2.2.2; rest 15s / 3 minutes x 4 sets - build each set **345/365/385/?? by set - go by feel on last set**
B1. Sled drag forward; 70s; rest 30s
B2. Sand bag bear hug; 35s; rest 30s
B3. Sled drag backward; 70s; rest 2-3 minutes x 4 sets
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6 Sandbag over shoulder 150lbs
12 Calorie ski
45s rest x 5 sets
A. Hit 395 for the last three sets of 2 reps
B1,B2,B3: 5 x45lbs on the sled pulls on turf in the building. 150lb sand bag hold
5 Sets: Smooth with no issues. That 150 is a handful but all ski sets were 1ooo+ on the watts.
B1,B2,B3: 5 x45lbs on the sled pulls on turf in the building. 150lb sand bag hold
5 Sets: Smooth with no issues. That 150 is a handful but all ski sets were 1ooo+ on the watts.
Tuesday:
3:30 Minute AB
1 Minute rest
3:30 Minute Row
1 Minute rest
3:30 Minute Ski
1 Minute rest x 3 sets **sustainable / low % effort**
AB: Good recovery
Wednesday:
A. Power Clean; 1.1.1; rest 15s / 3minutes x 4 sets **2 sets at 245 and 2 sets at 265**
B. Strict Press; 2.2.2; rest 15s / 3 minutes x 4 sets **2 sets at 140 and 2 sets at 150**
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 4 sets
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16 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. No issues with 245 and 265. The 265 wasn't too bad.
B. All good here with strict press and no fails
C1,C2,C3: All stricts and 18 on every round but the last one at 16 C2B's
EMOM: This got spicy in the end with 100lb sandbag. Had to break up the HSPU's. I was dead from C2B's.
B. All good here with strict press and no fails
C1,C2,C3: All stricts and 18 on every round but the last one at 16 C2B's
EMOM: This got spicy in the end with 100lb sandbag. Had to break up the HSPU's. I was dead from C2B's.
Thursday: Rest
COMPLETE REST
Friday:
A. Box Squat (20"); 8 reps @30x1; rest as needed x 4 sets **Start at 185lbs and build each set**
B1. Russian KBS 16 reps; rest 15s
B2. Hollow body rocks; 22 reps; rest 15s
B3. Sorensen Hold; 30s; rest as needed x 4 sets
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10 Minute EMOM:
3 Deadlift 325lbs
3 burpee box jump overs 30"
**Both movements each minute**
+
20 Minute easy AB
A. 185, 215,245,265 All felt good!B1,B2,B3 Core work was solid
EMOM: No issues or fails. Did not rebound
Saturday:
21 Calorie Row
18 CTB Pull Ups
15 HSPU
75s rest x 4 sets
+
15 AB Calories
12 Toes to bar
9 Power Snatch 105lbs
75s rest x 4 sets
+
30 Minute flush AB
4 SETS: Kept row above 1300, 9's all sets but the fourth where I did some 3's. All UB HSPU's4 SETS: Kept AB around 400 or above, UB T2B's until fourth set as well and broke snatches on all. My hands were super sore from the 325 DL's otherwise I believe I could have done the same through all 4 sets. My ankle is tender from the sandbags I think but it's wrapped until after GG moving forward anyway. It's only sore when I don't wear the wrap.
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