11/5/2018 - 11/12/2018

Monday:

A1. Incline BB Bench press @30x1; 6-8 reps; rest 20s

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 3-4 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**

I was really sore and moved very slowly through this stuff. Nothing really hurt while I was doing it but it all went well. I used 35's on the bench and 20's on the rows just because of how tight I was and sore.

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 4-5 sets by feel

Was only able to do 2 sets because I got busy at the gym but most of my body is loosening back up. Only issue is a tight spot on lower left side above my left cheek. Likely my SI but it's purely muscle and is just really banged up. With what you gave me for tomorrow and Thurs being off I hope for it to dissipate. 

Wednesday:

30 Minute EMOM:

1st: 10 strict hspu

2nd: 45s AAR @ moderate pace

3rd: 10 Ring Rows

4th: 45s Ski @ moderat epace

5th: 12 Burpees

Broke HSPU's into 5's but no fails on anything. Kept myself at a good pace on AAR and Ski. 

Friday:

10 Minute AB:

30s 80%

30s rest

+

10 Minute Row:

30s 80%

30s rest

+

10 Minute Ski:

30s 80%

30s rest

+

Mobility

AB: I kept bike around 450 on the watts

Row: Consistent

Ski: Stayed above 1000 watts

Saturday:

A1. Seated Strict Press; 5 reps; rest 30s

A2. Ring Rows; 10-12 reps; rest as needed x 4 sets

B1. Trap 3 raises; 6-8 reps @ slow tempo; rest as needed

B2. DB Skull crushers; 10-12 reps; rest as needed x 3 sets

+

Every 75s for 10-12 sets:

5 CTB Pull Ups

3 Burpees

1 wall walk

A1,A2: Increasing DB's and did 45lbs twice

B1 & B2: stability was good and I felt strong.

No issues on Sets for metcon. UB C2b'S.