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
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
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