11/12/2018 - 11/19/2018

Monday:

A1. Incline BB Bench press @30x1; 6-8 reps; rest 20s **BB not DB this week**

A2. Bent over DB rows @30x1; 6-8 reps; rest 20s

A3. FLR on rings; 30s; rest 20s

A4. Easy ski/row/ab depending which doesn't irritate back; 2 minutes; rest 3 minutes x 3-5 sets by feel

+

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

**Skip if anything hurts your back**

Did not go heavy but all felt good. No pain after today'w work at all. I did give my back extra attention though. 

Tuesday:

2 Minute AB 75%

2 Minute easy AB

2 Minute AB 80%

2 Minute easy AB

2 Minute AB 85%

2 Minute easy AB x 3-4 sets by feel **Since we did 2 sets last week lets try to hit at least 3 this week**

I kept 62,63 RPM's all three at 75%
I kept 65,66 RPM's all three at 80%
I kept 69,70 RPM's all three at 85%
NO ISSUES
My back got super tight in the evening but I think it was because I was sitting and only on the left lower side. I just did some mobility and it was good. 

Wednesday:

30 Minute EMOM:

1st: 12 strict hspu

2nd: 45s AAR @ moderate pace

3rd: 12 Ring Rows

4th: 45s Ski @ moderat epace

5th: 15 Burpees

Almost perfect but I missed the HSPU's on last two sets by 2 reps. Arms were just spent. I broke up every set. I kept all runs around 11, or 12 MPH. Broke ring rows and no issues with burpees. Again, in the evening lower was a little sore but becoming less after each workout.