Monday:
A. Back Squat; 3 reps; rest as needed x 3 sets **No pause this week - can build if you'd like**
B1. Russian step ups w/weight in offhand; 12 reps; rest 30s
B2. BB RDL @30x1; 8 reps; rest 30s
B3. 'B1'; 12 reps; rest as needed x 3 sets
+
For time:
30 Thrusters 95lbs
30 Bar facing burpees
30 CTB Pull ups
A. 325 x 3 Felt Great!
B1,B2,B3: 50lb felt good
FOR TIME: 3:24 Unbroken BURNER
Tuesday:
20 Calorie AB @ 400-450W
2 Minute Row @ active recovery pace x 3 sets
+
250m Row @ 1:35-1:40/500m
2 Minute AB @ easy pace x 3 sets
+
20 Minute easy AB
**Every 4 minutes come off and complete 60s bear hug with sandbag**
NO ISSUES and KEPT all PACES
Wednesday:
60s amrap Power Clean **Jerk every OTHER rep** 225lbs
60s rest
Burpee pull ups
60s rest
60s amrap row calories
3 Minute rest x 3 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
PC&Jerk 7,7,7
BPull ups 12,12,12
Rows 25,26,26
Accessory was great!
Saturyday
Partner WOD where I basically did 6 rounds of:
3 HSPU's
6 Strict Pull Ups
9 T2B
12 DB Goblet Squats 60lbs
15 Cals on the rower
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