9/20/2018 - 9/27/2018

Friday:

A1. Front squat @30x1; 5 reps; rest 20s

A2. DB Front rack walking lunges; 16 reps; rest as needed x 4 sets

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Every 5 minutes for 20 minutes:

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

10 GHD sit ups

30s battle ropes or FLR on rings

A1. 165,195,215,235 and 50's on lunges. All felt solid! No issues other than tempo's getting heavy.

Saturday:

Every 7 Minutes for 35 Minutes

10 Burpee sandbag cleans **Light sandbag**

200m Sandbag run

400m Row

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

100m Sandbag bear hug carry x 2-3 sets

Did all sandbag cleans with 100lb sandbag and ran with 100lb sandbag just not fast. Switching shoulders at 100m. Row stayed around 148-150 splits.

Carried 70lb KB's for farmer carrys and did bear crawls instead of bear hug. I wasn't having the best training session today due to stupid shit at the gym and interruption's. 

Monday:

A1. Back Squat @30x1; 4-6 reps; rest 10s

A2. DB Thrusters; 8 reps 50/hand; rest as needed x 4 sets

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30 Minute EMOM:

1st: 10 Power snatch 75lbs

2nd: 100m AAR

3rd: 15 Wallball

4th: 100m AAR

5th: 10 Box Jumps 24" ***No Rebounding :P***

A1: 195, 225, 245, 265 all 6 reps

A2: No issues on Thrusters

EMOM: I started to walk on AAR last round. Back was just a little tight. Nothing major and no issues but needed to catch my breath and see if it was ok. Unbroken WB's with 25lbs which my have cause the back but all in all I was running well 12 to 13 KM/HR and runs were 30 seconds long.

Tuesday: 

28 Minute EMOM:

1st: 20 Calorie Row

2nd: 15 Burpees

3rd: 10 toes to bar

4th: Rest

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Mobility

WOW! This was tough! Great workout though. I did come short on last two rounds of 20 cals and only got 18 or 19. Sadly but was still able to get UB T2B's.

Wednesday: 

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

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

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5 Minute timer:

35 Shoulder to overhead 135lbs

35 CTB Pull Ups

remaining time amrap AB calories

5 minute rest

5 Minute timer:

30 Power snatch 115lbs

30 Ring push ups

Remaining time amrap AB calories

5 minute rest x 2 sets

A. Sooooooooooooo, All 10 Strict MU's EMOM with no misses! Pretty stoked about this is movement now. Thanks for programming it. Also glad a friend from another gym gave me a few cues. 
B. Perfect reps all singles
5 MIN S2O & CTB's= 7/7/7/5/5/4 then 10/10/8/7 then 15 cals on AB
5 MIN PSnatch & RPU's=Singles 3:08 then 10/10/4/3

5 MIN S2O & CTB's=5/5/5/5/5/5/5 then 8/7/8/5/3 and fell 2 short of getting back to bike
5 MIN PSnatch & RPU's=Singles 3:27 then 10/10/5/3

Thursday: Complete rest!