1/7/2019 - 1/14/2019

Friday:

60s amrap Power clean + Push Jerk 205lbs

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

PC+PJ: 9,9,8,8

Pull Ups: 12 each round

Cals: 26,25,24,25

All Accessory was solid. I only used light weight to be honest.

Saturday: Community Partner WOD with Joey P.

30 Minute CAP split rounds:

10 Rounds:

8 WB's 30lbs

4 Deadlifts 185lbs

then..

10 Rounds: 

8 BBJO's

4 Hang Power Cleans 135lbs

then..

10 Rounds:

8 T2B's

4 Thruster's 95lbs

then..

Max Cals with remaining time on Assault Bike. We had 15 minutes or less and did 281 Cals TOTAL. We would do 10 each and switch. 

Monday:

A. Pause Back Squat; 2 reps; rest as needed x 4-5 sets by feel - Start at 245lbs and build by feel

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 4-5 sets

+

12-16 Minute EMOM by feel:

1st: 20 Calorie Row

2nd: 10 Double DB Thrusters 35-50lbs / hand

A. 245, 265, 275, 300, 310
Used 60lbs for Russian Step Ups and 95lbs for RDL's. Only 4 sets of these items.
EMOM: Went great! I was doing 20 cals in 50-54 seconds. and Thrusters felt great! 

Tuesday:

1:30 Ski Erg

2:00 Easy AB as recovery x 4-5 sets by feel

+

1:00 box jumps - step down 24"

3:00 easy AB as recovery x 4-5 sets by feel

+

20-35 minute easy ab

I actually never did this because I was really sore that day and decided to take off. 

Wednesday:

10 Minute EMOM:

1 Split Jerk - start at 205lbs and add weight every 2 sets

2 Strict CTB pull ups

+

Every 4 minutes for 12-20 Minutes by feel

10 DB Push Press 45-50/hand

15 Pull Ups

20 Calorie Row

EMOM: I worked up to 300 and it went up pretty smoothly! Super excited about that! Also no issues with SC2B pull ups. 

Every 4 minutes: I used 50lb DB's, UB Pull Ups, and 50-54 seconds on each row. I was doing each set. Did 5 sets total!