10/26/2018 - 11/3/2018

Friday:

A1. DB incline bench press @20x1; 8 reps; rest 30s

A2. Pendlay Rows @30x1; 8 reps; rest 30s

A3. Knees to elbows; 10-12 reps unbroken; rest as needed x  4 sets by feel

B. Deficit Strict HSPU; 2.5"; amrap (-1); active rest on AB for 2:30 minutes x 2 sets

+

Every 75s for 8-10 sets:

5 CTB Pull Ups

3 Burpees

1 wall walk

A1,A2,A3: 50lb bench press, 135lb rows, UB K2E

B: 9,9 on the Def Strict HSPU's

No issues on 10 sets of gymnastic work

Saturday:

A1. Double KB Front rack squat @3030; 5 reps; rest 30s

A2. Glute bridge @30X1; 8 reps; rest 90s x 5 sets

B1. Wall sit; 45s; rest 15s

B2. Hollow body rocks; 20 reps; rest as needed x 3 sets

+ 

300m Ski; rest 30s x 3 sets

Rest 5 minutes x 2-3 sets by feel

A1,A2: 53lb KB squats and glute work went well as a warm up for ski

Kept all ski in the same speed around 1:56 split time

Sunday: Rest

Monday:

60s amrap Clean and jerk 185lbs in singles 

60s rest

amrap (-2) Strict pull ups + 5-10 kipping after last strict pull up

60s rest 

2:30 Minute AB @ moderate effort **30s less so pace should increase slightly from last week**

~4 minute rest by feel x 4 sets

+

A1. Trap 3 raises @40x4; 6 reps; rest as needed

A2. Serratus punch both sides; 10 reps; rest as needed

A3. Farmer carry; 30s; rest as needed x 3 sets

I did 7 every round on the C&J's, 8 strict and 8 kipping pull ups every round, and kept my bike at 64 or 65 RPM's which is a little faster than last week.

All accessory went well as well!

Tuesday:

A. Sled sprint/push; 50ft; rest 2 minutes x 8 sets; rest 5 minutes btw sets 3/4

+

5 Minute amrap:

15 calorie Row

10 Burpees

2 Minute rest x 2-3 sets by feel

+

20 Minute easy ab as cool down

Wednesday:

A1. Front squat @30x1; 5 reps @ light/moderate loading; rest 30s

A2. Seated box jump; 5 reps; rest as needed x 3 sets

B1. DB Lunges; 12-18 alternating reps; rest 15s

B2. KB Front rack marching; 45s; rest 15s

B3. Seated sumo stance good mornings unloaded; 10 slow reps; rest as needed x 3 sets

+

Row 5 minutes for meters

3 minute rest actively on AB x 2 sets

10/9/2018 - 10/17/2018

Tuesday:

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 great! Sweat all the alcohol out and it wasn't easy with the heat. Perfect recovery workout. Used 100lb for cleans, and weighted vest with 20lb medball for run. Row was always around 1:51 and I always had about 90 sec of rest if not more.

Wednesday:

A1. Bench Press @30x1; 8 reps; rest as needed

A2. Bent over DB rows @30x1; 8 reps each side; rest as needed

A3. FLR on rings; 30s; rest as needed x 3 sets

+ 

Every 4-5 minutes by feel for 20 minutes: **Decide on going either every 4 or 5 minutes after set 1 and how long it takes you to recover**

10 DB Thrusters 45/hand

15 Calorie AB

10 pull ups

A1: 145,165,185 Wow, I am weak as fuck! lol, haven't done that in a while. On rows I did 30,40, and 50lbs. 

EMOM: I did every 4 minutes instead of 5 as it felt good to keep pushing the pace. UB Thrusters no issues and 1 min per bike. I did all kipping pull ups for fun.

Thursday: Rest

Complete rest! I would love to do the WAZ workouts Saturday somehow and Monday please. If possible. I want to submit and see where I fall. 

Friday:

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

I had some trouble with a few dub sets due to new EVO rope but most were UB. I worked up to 275 on the Squat Cleans. 
On the AMRAP: Couldn't hit 275 for 5 times so I scaled weight to 265. 5+15 reps breaking all HSPU sets.

Monday:

A. Strict ring muscle ups; 1 set amrap; rest 3 minutes x 2 sets

B. Strict Deficit HSPU 6-8"; built to a max deficit double for the day

+

Every 5 minutes for 20 minutes

5 TNG CJ 135lbs

10 AB calories

15 CTB Pull Ups

10 Calorie Ski

A. 2 reps on both sets of SMU's just because I couldn't hold the false grip or get it back after those 2 reps. I could have done more if I could hold the false.

B. 16" and probably could have done 18" but didn't want to push it.

EMOM 5Min: No issues here all sets between 2:30 and 2:40. Oh and my ankle was really sore on SUN but just sore no other issues. 

Tuesday:

4 Minute AB @ 85%

1 Minute rest x 4 sets

+

Mobility

Great recovery session hitting 60,57,58, and 56 cals on the bike

Wednesday:

A1. Back Squat @30x1; 3-5 reps; rest 10s

A2. DB Thrusters; 10 reps 50/hand; rest as needed x 3 sets

+

20 Minute EMOM:

1st: 8 Power snatch 95lbs

2nd: 100m AAR

3rd: 12 Box Jumps 24" - no rebounding

4th: 100m AAR

5th: 16 wallball

A1: 275 for 4 reps each time and no issues with the DB thrusters at 50lbs

EMOM: Really good EMOM, UB WB's, UB PSnatch and the runs were good as well. 

I tweaked something in my hamstring though high up towards my glute. I just think I was a little tight when I started this EMOM and somewhere it happened. Not on the run because I wasn't pushing it so I have no idea. 

Thursday: Rest

Really sore hamstring. Haven't done much but softly stretched it out during the day.

Friday:

TBD