Friday:
A1. Front squat @30x1; 4 reps; rest 20s
A2. DB Front rack walking lunges; 16 reps; rest as needed x 4 sets
+
Every 4 minutes for 20 minutes:
5 Bar Muscle Ups
10 GHD sit ups
30s battle ropes or FLR on rings
A1. 235 all 4 sets and UB 50lb lunges
EMOM 4 MIN: No issues all UB BMU's
Saturday:
Every 6 Minutes for 30 Minutes
10 Burpee sandbag cleans **Light sandbag**
200m Sandbag run
400m Row
+
100m Farmer carry ***If this bothers bicep then skip**
100m Sandbag bear hug carry x 2-3 sets
Went out last night for one of my staff's 50th birthday. Had some drinks and slept in until community WOD. Needed to sweat out the alcohol. My half of the partner WOD was a 400m run, 200m KB Goblet Carry, 100 Air squats that I did sets of 10 on, 75 Burpees all singles with partner, 50 cals on rower, 25 thrusters with 25lb DB's and ended with another 400m run, and 300m KB Goblet Carry. Remember, these were my halves. Felt good to almost vomit and get over the night.
Monday:
A. Strict ring muscle ups; accumulate 12 reps for quality
B. Strict Deficit HSPU 6-8"; accumulate 15 reps for quality
+
Every 5 minutes for 30 minutes
10 Shoulder to overhead 145lbs
10 AB calories
12 CTB Pull Ups
12 Calorie Ski
A. No misses but realized these are much harder on longer straps. I have some that are short and some rings on long straps. Way different.
B. No issues here
EMOM: All times were 2:15-2:20 with a good amount of rest. All UB C2B"s.
B. No issues here
EMOM: All times were 2:15-2:20 with a good amount of rest. All UB C2B"s.
Tuesday:
32 Minute EMOM:
1st: 20 Calorie Row
2nd: 15 Burpees
3rd: 10 toes to bar
4th: Rest
+
Mobility
EMOM: No issues except last row. I missed by 1 cal.
Wednesday:
A1. Back Squat @30x1; 3-5 reps; rest 10s
A2. DB Thrusters; 10 reps 50/hand; rest as needed x 4 sets
+
30 Minute EMOM:
1st: 8 Power clean and jerk 95lbs
2nd: 100m AAR
3rd: 12 Box Jumps 24" - no rebounding
4th: 100m AAR
5th: 16 wallball
A1. 265 for all 4 sets
A2. No issues on Thrusters
30 Min EMOM: All UB WB's. Kept first 3 rounds of AAR to 30 sec per round then it changed to 40 sec for last few sets.
A2. No issues on Thrusters
30 Min EMOM: All UB WB's. Kept first 3 rounds of AAR to 30 sec per round then it changed to 40 sec for last few sets.
Thursday: Rest
DID WZA 1,2, and 3 before I left for weekend
Friday:
Every 6 Minutes for 30 Minutes
10 Burpee sandbag cleans **Light sandbag**
200m Sandbag run
400m Row
+
100m Farmer carry ***If this bothers bicep then skip**
100m Sandbag bear hug carry x 2-3 sets
DID NOT DO but wouldn't mind doing on TUESDAY actually.
Saturday:
10 Minute EMOM:
20 DU
1 Squat clean - start at 185lbs and build each minute
+
20 Minute amrap @ 75-80%:
5 Front squats @ highest weight from EMOM
10 Calorie AB
10 strict hspu
15 Calorie AB
**Use the AB as recovery so you can keep a sustainable pace throughout the 20 minutes((
DID NOT DO
Awesome on the squatting man. Happy we're still pain free - really solid sign since we just re-introduced squatting not that long ago (2 week pre GG).
ReplyDeleteUnderstandable for todays wod! I've had days and nights like that - I hope it was fun.
I'm going to plan on you doing saturday work on Monday. Let me know if anything needs to change.
Update how last week went when you can bud. Hope the bachelor party was a blast!
ReplyDelete