1/21/19 - 1/24/19

Monday:

10 Back Squat @ moderate loading

60s rest

15 Wallball 30lbs

60s rest

40 Calorie Row @ 85%

3-4 minute rest x 4 sets

+

A1. Deadlift; 10 unbroken reps @moderate weight; rest as needed

A2. Goblet wall sit w/slingshot around kneees; 45s; rest as needed

A3. Single arm FLR on rings; ~20s each side; rest as needed x 3-4 sets by feel

Squats: 225 and I did 3 sets of this first part. I also did 3 sets of the DL work using 185.

Tuesday:

60s ski

60s rest

60s ab

60s rest

60s Row/Shuttle run

60s rest

60s box jumps step down

60s rest x 3 sets

+

1 Minute carry / core isometric of choice

3 minute legs only easy ab x 2 - 4 sets by feel

I was pretty sore so I didn't keep track of my numbers bot it was the same all 3 sets. 

Wednesday:

For time:

5 Power Snatch 155lbs

10 Ring Muscle Ups

20 Bar facing burpees

+

20 Minute amrap:

10 Unbroken CTB Pull Ups

15 Calorie AB @ recovery pace

10 HSPU

15 Calorie AB @ recovery pace

In For Time: 1:46 UNBROKEN

I did 4 rounds and some change on the AMRAP all UB sets