11/15/18 - 11/22/18

Friday:

5 Minute AB

20s Hard effort

40s rest

5 minute rest walking x 3 sets

+

A1. Single leg pollof press @3030; 8-10 reps each side; rest as needed

A2. DB Side bends - LIGHT; 10-12 reps each side; rest as needed

A3. quadruped knee to elbow; 10-20 alternating reps; rest as needed x 3 sets

+

20-30 Minute easy bike

My back was fine after the AB today. I kept the watts around 700 on the sprints and maintained that all 3 sets.

A1. Cool stuff you had me doing. Butt stuff! All was good to go. The A3 movement was a great stretch for my lower back.  I could feel it pulling the spot a little but I needed to open it up anyway.

Saturday:

A1. Seated DB Strict Press; 3 reps @30x1 + 4 reps at normal tempo rest 30s

A2. Ring Rows; 10 reps; rest as needed x 4 sets

B1. Hammer curls + bent over BB rows; 8 + 8; rest 15s

B2. Push Ups on band; 4-8 reps; rest as needed x 3 sets

**https://www.youtube.com/watch?v=hvSAOdHCXac** TRY to have the band lower than in the video

C1. Trap 3 raises; 6-8 reps @ slow tempo; rest as needed

C2. DB Skull crushers; 10-12 reps; rest as needed x 3 sets

+

Every 60s for 8-10 sets:

5 CTB Pull Ups

3 Burpees

1 wall walk

I went to Milwaukee and dropped in the Sat partner WOD at Brew City CF. I went about 80% and it was three workouts with a 2 min rest between each and I partnered with a girl. 

1. 8 Min AMRAP (20 dubs, 5 burpee Box Jumps)

2 Min Rest

2. 8 Min AMRAP (10 AB Cals, 6 KB Snatch)

2 Min Rest

3. 8 Min AMRAP (10 Rowing Cals, 6 DB Push Press)

2 Min Rest

4. 8 Min AMRAP (Cindy)

Monday:

A1. Seated DB Strict Press; 3 reps @30x1 + 4 reps at normal tempo rest 30s

A2. Ring Rows; 10 reps; rest as needed x 4 sets

B1. Hammer curls + bent over BB rows; 8 + 8; rest 15s

B2. Push Ups on band; 4-8 reps; rest as needed x 3 sets

**https://www.youtube.com/watch?v=hvSAOdHCXac** TRY to have the band lower than in the video

C1. Trap 3 raises; 6-8 reps @ slow tempo; rest as needed

C2. DB Skull crushers; 10-12 reps; rest as needed x 3 sets

+

A1. Unloaded jefferson curls; 3-5 reps; rest as needed

A2. Cat cows; 20 reps; rest as needed

A3. Deadbugs; 20 reps; rest as needed x 2 sets

+

Every 60s for 8-10 sets:

5 CTB Pull Ups

3 Burpees

1 wall walk+

A1,A2: 45lb DB's no issues and UB Ring rows

B1,B2,C1,C2: All accessory was solid today and felt great!

Finished all 10 sets of workout in 30 seconds or less

Tuesday:

3 Minute AB 75%

2 Minute easy AB

3 Minute AB 80%

2 Minute easy AB

3 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 only did 2 sets of this bike work. I was limited on time but still had trouble hitting the full 3 minutes on last to %'s. Usually a minute or 30 sec was struggle bus on last minute of 3 minutes.

Wednesday:

35 Minute EMOM:

1st: 12 strict hspu

2nd: 45s AAR @ moderate pace

3rd: 12 Ring Rows

4th: 45s Ski @ moderat epace

5th: 15 Burpees

+

A1. Single leg pollof press @3030; 8-10 reps each side; rest as needed

A2. DB Side bends - LIGHT; 10-12 reps each side; rest as needed

A3. quadruped knee to elbow; 10-20 alternating reps; rest as needed x 3 sets

35 Min was tough as usual. Accessory went great! Feeling pretty good but did community partner WOD on Thurs and Fri. They were long workouts but no heavy weight or anything. I'm tired but my back is fine. I am taking the whole weekend off. I'm game to do whatever on Mon.