Mon 18SEP17

AM
A) Back Squat @21X1; 3,3,3; rest as needed – Hip warm up and PNF work prior to and bum on – 80-82.5%

365 x3- feeling and looking better

B1) Back Squat @21X1; 2,2,2; rest 1 min – 82.-85%

375 x3

B2) Chest to Bar Pull-Up: 15-20 reps unbroken; rest 3 min

all x20 unbroken
– worked on not breaking at the knees then timing of the kip

C) Every 3:00 x 6 sets:
5 unbroken ring mU
5 step ups/leg – 155#

all around 1:10 per round
– 20″ for box hight
– MU’s on shorter straps messed up my timing a bit.

D) 10 min @80%
10 min @ 80% constant movement:
3 wall walks
2 R TGU – 2pd
2 L TGU – 2pd
25 m FW – 100#/h

3 + 2 right TGU’s

E) Cool down walk in sun 20 in

Yup.

PM
A) Amrap’s
12 min @80%
Run 100m shuttle
50′ lunges
Run 100m shutttle
15 sec ring FLR
rest walk 4 min
12 min @80%
Row 150m
20m crawl
AB 8 cals
20 wtd. DU
rest walk 4 min
12 min @80%
Run 100m shuttle
50′ lunges
Run 100m shutttle
15 sec ring FLR
rest walk 4 min
12 min @80%
Row 150m
20m crawl
AB 8 cals
20 wtd. DU
– REMEMBER sustaining pace and building this weekly!

1. 5
2. 5 + 50m on 1st run

1. 3 + 5m crawl
2. 3 + 12m crawl

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