9/14/2018 - 9/15/2018

Friday:

Every 6 minutes for 24 minutes:

amrap (-1) DB INCLINE Bench press 45-55/hand 

10 GHD sit ups

30s battle ropes or FLR on rings

+

30s AB @ mod pace

30s rest

30s Single unders

30s rest

30s Row @ mod effort

30s rest x 6 sets

Body is feeling normal again. I used 50lb DB's and did 13 every set, I did GHD's and FLR on ring holds.

I kept my bike from 450-489 watts

I used a Zeus rope for singles and felt great

I pulled around 1200 on the rower

Saturday:

Every 7 Minutes for 35 Minutes

400m Run

500m Row

+

100m Farmer carry ***If this bothers bicep then skip**

100m Sandbag bear hug carry x 2-3 sets

I only did 5 sets because I was feeling dizzy. Not sure what was going on with myself but felt ok when I cooled down. I did the farmers carry no issues but was at the other gym so I didn't have a sandbag. I just did some core work on my own.  

Monday:

A1. Back Squat @30x1; 6-8 reps; rest 10s

A2. DB Thrusters; 8 reps 50/hand; rest as needed x 3 sets

+

25 Minute EMOM:

1st: 10 Power snatch 75lbs

2nd: 100m AAR

3rd: 15 Wallball

4th: 100m AAR

5th: 10 Box Jumps 24"

A1: 225 tempos felt great!

A2: No issues with thruster's either

EMOM: Everything solid and I rebounded the box jumps.

Tuesday: 

30 Minute amrap @ 80%

20 Calorie AAR

20 Calorie Row

20 Calorie AB

+

Mobility

5 Rounds keeping a solid pace on AAR, 1000-1100 watts on rower.

Wednesday: 

A. Strict Deficit HSPU 4-6"; accumulate 15 reps for quality

B. Strict ring muscle ups; accumulate 10 reps for quality

+

5 Minute timer:

30 Shoulder to overhead 135lbs

30 Pull Ups

remaining time amrap burpees

5 minute rest

5 Minute timer:

30 Power cleans 135lbs

30 toes to bar

Remaining time amrap burpees

5 minute rest x 2 sets

A. No issues on HSPU's

B. 9 misses and then a coach from another gym dropped by and gave me some ques and I hit two in a row with only singles. I will send video but after all these years I think I got those finally.

5 Minute Timer:

I died on these sets! 

S2O & PU + 35 Burpees

PCLeans & T2B's 5 Burpees 
S2O & PU + 3 Burpees
PCLeans & T2B's 0 Burpees