2/22/2019 - 2/29/2019

Friday: 19.1

332 reps. Unbroken WB's, and step overs right on to the rower. I probably could have done better with the consistency on the rower but you can always do something better. I am not doing this again. I'd like to train today at some point. My Monday's are hectic! 

Sat:

A. Power Clean from blocks - above knee; 1.1.1.1; rest 15s / 3 minutes x 4 sets

B1. BB Close grip bench press; 6-8 reps @30x1; rest as needed

B2. Feet elevated ring rows; 8-10 reps; rest as needed

B3. Hollow body rocks; 20 reps; rest as needed x 3-4 sets by feel

+

15 Minute EMOM:

1st: 15 Burpees

2nd: 30s Amrap power cleans @ 80% of highest weight of 'A'

3rd: 60s easy AB

A. This felt foreign and I missed a few reps but did them after missing them. Worked up to 235 for my final sets. 165 on the close grip bench work. 

EMOM: I was pretty spent and short on time. So I rowed a 1:58 3500 meters after. Didn't to the EMOM work. 

Monday: 

2/5/2019 - 2/8/2019

Monday:

10 Back Squat @ 225lbs

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

All went well today on the top part at 225. It was tough but doable. 

I did 205 on the DL's. My back was sore or midline from the squats. I just didn't have it in me to be honest. 

Tuesday:

65s ski

55s rest

65s ab

55s rest

65s Row/Shuttle run

55s rest

65s box jumps step down

55s rest x 3 sets

+

1 Minute carry / core isometric of choice

3 minute legs only easy ab x 3 - 5 sets by feel

I hit 20,18, and 25 on the box jumps. I did the shuttle as well. Carried 100lbs for the 5 sets each time.

Wednesday:

For time:

9-7-3 

CJ 135lbs

18-14-6

CTB Pull Ups

27-21-12

Row Calories

+

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

2/17/2019 - 2/21/2019

Monday:

A. Squat Clean; 1 rep every 30s; 4 minutes at 195-205lbs, 3 minutes at 215-225lbs, 2 minutes at 235-240lbs; 1 minute rest btw each junction (4 mins at 195, 1 min rest, 3 mins etc)

+

Every 6 minutes for 24 minutes

20 SA DB Walking lunges 50lbs

15 Calorie AB

20 Alternating DB Snatch 50lbs

15 Calorie AB

+

Mobility

A. No issues and felt smooth as butter. No misses

B. Finished each round around 3:50 but didn't push the pace too much. I think I am coming down with something.

Tuesday:

5 Minute timer:

21 HSPU

21 CTB

21 burpees

amrap row cals in remaining time

5 minute rest x 2-3 sets by feel

+

A1. Banded tricep push downs; 10-12 reps; rest as needed

A2. Single arm OH Carry - light; 30s; rest as needed

A3. Plank on elbows; 30-45s; rest as needed x ~3 sets

**Can add a little more bodybuilding based on how upper body feels from first portion**

+

Mobility

1. Finished with 50 cals 8,7,6 HSPU's, 7,7,7 C2B's as well

2. Finished with 44 cals 7,7,7 HSPU's, 7,7,7 C2B's as well

Body building work was solid!

Wednesday:

60s @ 400-450W
30s easy
90s rest
45s @ 400-450W
45s easy
90s rest
30s @ 400-450W
60s easy
90s rest x 3 sets    

No issues all 3 sets I kept above 400W

Thrusday: Rest

Massage! lol

Friday: 19.1