12/16/2018 - 12/20/2018

Monday:

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

A. Increasing up to 275 for 3 paused 4 sets
B1,B2,B3: 50lb R step ups 

Tuesday:

1:30 Ski Erg

2:00 Easy AB as recovery x 3-4 sets by feel

+

1:00 box jumps - step down 24"

3:00 easy AB as recovery x 3-4 sets by feel

+

20-35 minute easy ab

I was good to go on the ski erg hitting 30,27,27,25

I lost count on

Wednesday:

60s amrap Power clean + Push Press 175lbs

60s rest

Burpee pull ups

60s rest

60s amrap row calories

3 Minute rest x 4 sets

+

A1. Hammer curls; 10-12 reps; rest as needed

A2. DB Skull crushers; 1 DB laying down; 10-12 reps; rest as needed

A3. Reverse flies; 10-12 reps; rest as needed  x 2-3 sets by feel

4 Sets Done:
10,10,10,10
12,12,12,12
27,25,23,23

Friday:

10 Minute EMOM:

1 Push Jerk - start at 185lbs and add weight every 2 sets

2 Strict CTB pull ups

+

20 Minute amrap:

4 CJ 155lbs

7 CTB Pull Ups

10 HSPU

13 Calorie AB

EMOM: 280 was my top set

AMRAP: Almost 8 rounds, Singles on 155, UB HSPU's and C2TB's

Saturday:

A. Pause Front Squat; 3, 3, 2, 2 reps; rest as needed btw sets **Start at 245lbs and build each set**

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

B2. Alternating DB Snatch; 12 reps; rest 20s

B3. Box jumps - step down; 24"; 10 reps; rest as needed x 4-5 sets by feel

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

+

25 Calorie AB @ 400W

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

A. 285 for two and it was tough! Felt good though with no pain.
B1,B2,B3: 60lb DB Lunges, Snatch and did 4 SETS!
AB: No issues on 4 SETS!