12/3/18 - 12/6/18

Monday:

A1. BB Bench press @30x1; 4-6 reps; rest 20s

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

A3. FLR on rings; 35s; rest 20s

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

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Amrap Feet elevated ring rows

30s rest

60s amrap burpees to 6" touch

30s rest

90s Ski for calories

4 Minute rest x 3 sets 

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B1. Trap 3 raises @40x4; 6 reps; rest as needed

B2. Serratus punch both sides; 10 reps; rest as needed

B3. Farmer carry; 30s; rest as needed x 3 sets

**Skip if anything hurts your back*

A1,A2,A3,A4: 205 on the bench, 115 on the rows, rngs went well and mixed up the machnes.

I did 13-15 ring rows each set and 11-14 burpees each set. Lost track of ski each time.

Accessory went great! NO BACK PAIN TODAY

Tuesday:

AB, 60s for cals - just 1 set

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All at easy pace:

2 Minute Row

2 Minute Ski

2 Minute ab x 3-5 sets by feel

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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

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20-30 Minute easy bike

36 Cals which felt weak. lol, everything else was awesome! Good conditioning. I am ready for lower back work.

Wednesday:

A. Pause Back Squat; 3 reps; rest as needed x 4-5 sets by feel - build to a moderate set

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 3-4 sets

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12 Minute EMOM:

1st: 18 Calorie Row

2nd: 20 Walking lunges

A. 255 paused squats and no issues. I felt strong through but took my time with every rep to insure quality. 

B1: Used 35lb DB's for russian step ups and B2: 115 RDL's was just fine to be back on track. 

EMOM: Went well with no issues.