Mon 25SEP17

AM
A) Chest to Bar Pull-Up: Practice – sets of unbroken 5s for 5-6 sets – PERFECT reps, let James and I watch this

Yup. Gotta work on them.

B) Back Squat @22X1; 2-3 x 4; rest as needed – Hip warm up and PNF work prior to and bum on – PERFECT reps

275, 295, 315, 325 all x4-5 reps each. James changed my squat stance… more upright torso, elbows below bar, feet closer, toes out, start squat with knee bend, knees out. Kept weight lighter and focused on form. This squat feels better on my hip.

C1) Back Squat @22X1; 1,1,1; rest 15 sec

Same squat as B.

355, 365, 375

C2) Legless Rope Climb: 2,2,2; rest 3 min

1.9, 1.1, 1 + 1 regular but controlled the negative on both while using legs.

These were rough for me today.

D) Every 3:00 x 5 sets:
10 DB thruster – 35#/h
6 ring MU unbroken – PERFECT reps

All around 45 seconds.
– Focused on breathing for thrusters.
– MU’s are looking and feeling money.

E) 10 min @80%
10 min @ 80% constant movement:
30m trap bar FW – 275#
3 wall walks
30 unbroken wtd. DU

5 rounds even. Everything unbroken. Shoulders did start to burn up towards the end.

F) Cool down walk in sun 20 in

Yup. Walked the mile loop.

A) Amrap’s
12 min @80%
Run 200m
10 lunges
Run 200m
20m crawl
rest walk 3 min
12 min @80%
Row 150m
8 bjsd – 24″
Row 150m
8 burpees
rest walk 3 min
12 min @80%
Run 200m
10 lunges
Run 200m
20m crawl
rest walk 3 min
12 min @80%
Row 150m
8 bjsd – 24″
Row 150m
8 burpees
– REMEMBER sustaining pace and building this weekly!

1. 3 + 1st Run
2. 3 + 1st Run
– worked on good crawl mechanics

1. 4 + 85m 2nd row
2. 4 + 125m 2nd row
– worked on a good row curve

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