12/11/2018 - 12/14/2018

Monday:

A. Pause Front Squat; 3 reps; rest as needed  x 4-5 sets **Build to see how back goes**

B1. DB Front rack walking lunges; 20 reps; rest 30s

B2. Alternating DB Snatch; 12 reps; rest 30s

B3. Box jumps - step down; 24"; 10 reps; rest as needed x 3-4 sets

**Circuit to see how your back handles pseudo mixed work with a higher-ish posterior engagement**

+

20 Calorie AB @ 400W

Rest 2:1 x 3-5 sets **If power drops call it early**

A. 255 all 5 sets

B1,B2,B3: 50lb front rack, 50lb DB Snatch and BJ's all good! No issues or pains and circuit work was awesome!

Tuesday:

Every 3 minutes for 8-10 sets

12 Calorie AB

12 Calorie Row

12 Burpee over rower

+

20-35 minute easy ab

More sore than I thought I would be but this was perfect to work it out. This was tough but hit all rounds around 2:20 a round and played with the pacing per round. Some fast on bike and some fast on burpees or all of the above.

Wednesday:

DB Incline bench press 50/hand amrap (-1)

60s rest

DB bench supported rows left side 50lbs - amrap (-1)

30s rest

DB bench supported rows righ tside 50lbs - match left side

60s rest

GHD Sit ups 10-20 reps

3-4 minute rest x 3-4 sets by feel

Great body building session but didn't keep track of reps. 
Friday:

10 Minute EMOM:

1 Push Press - start at 155-175lbs and add weight every 2 sets

2 Strict CTB pull ups

+

20 Minute amrap:

10 Pull Ups

12 Calorie AB

8 HSPU

12 Calorie AB

**This is to work you back into more circular mixed conditioning while maintaining strength beforehand.  I've been using this approach with 2-3 other athletes and it's been working well so we will see if a similar approach works here.**

EMOM: I started at 165,185,205,225, and 245 no issues with SCTB's.

AMRAP: Almost 8 rounds and UB pull ups and HSPU's. 

Saturday:

A. Pause Back Squat; 3 reps; rest as needed x 4-5 sets by feel - Start at 225lbs and build by feel

B1. Russian step ups w/weight in offhand; 10 reps; rest 30s

B2. BB RDL @30x1; 8 reps; rest 30s

B3. 'B1'; 10 reps; rest as needed x 4-5 sets

+

14 Minute EMOM:

1st: 18 Calorie Row

2nd: 12 Double DB Squats 35-50lbs / hand

DID NOT DO. I was in MKE on Friday night and didn't work out on Sat or Sun. Would like to do this Monday if possible?