Tue 30APR19

AM
Strength Yoga
+
2 min Row @ 1:46 pace
rest walk 90″
x12 sets

Series 1. Video 1.
+
1. 1:46.0 pace (556m)
2. 1:46.0 (566)
3. 1:46.1 (565)
4. 1:45.8 (567)
5. 1:45.8 (567)
6. 1:45.8 (567)
7. 1:45.8 (567)
8. 1:45.8 (567)
9. 1:46.0 (566)
10. 1:45.8 (567)
11. 1:45.8 (567)
12. 1:45.8 (567)

PM
1 hour Bouldering

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Mon 29APR19

A. Warm Up- Aero/Skill
NFT
2000-1500-1000-500
meter AB
*1 LLRC after each set
B1. Back Squat @2111: 4-6 x2 sets; 3-5 x2 sets; rest 2′
B2. wtd chin up @2111: 4-6 reps x4 sets; rest 2′
C1. Bench Press @3111: 5-7 reps x3 sets; rest 2′
C2. Snatch: 1.1 x3 sets; rest 2′- building tough
+
NFT:
8-10 Dbl KB FR Cyclist Squat @31×1
8-10 Lying Hamstring Curls @31×1
x3 sets
+
NFT:
5/arm SA DB Incline Bench Press @3010
5/arm Chainsaw rows @30×1
x3 sets

Done
B1.275 x6, 305 x6, 335 x4, 335 x4
* lower back tightening up
B2. 40 x6, 45 x6, 53×5, 53 x5
C1. 195 x7, 205 x7, 215 x6
C2. 215, 185, 185
*neck tightened up
+
53#/h x8 reps x3
x10 reps x3

60 x7, 65 x5
60 x5 x2 Sets

Fri 26APR19

12 min EMOM-
min 1: 40 sec AB
min 2: 40 sec Row
min 3: 40 sec Ski
+
A. Below Knee Hang Snatch Pull + Below Knee Hang Snatch High Pull: 1.1 x5 sets; ran
B. Hang Squat Snatch: build to a tough triple in 10′
+
Every 3 min
12 C2B
12 OHS- 135#
12 cal Ski
x5 sets
+
3 Sets NFT:
12 Banded Leg Ext. @40×0
12 Slide Board Hamstring Curls @40×0
12 straddle leg extensions


+
A. 185, 195, 205, 215, 225
B. 205 (failed last rep of 225 but got it OH)
+
1. 1:28
2. 1:30
3. 1:34
4. 1:37
5. 1:28
+
Complete with varied reps

Wed 24APR19

2000m AB- increase every 500m
10 alt TGU
5 strict L-sit ring pull ups
x3 sets
+
A. HPC&J: 3 reps TnG Every 75″ x8 sets- building but keep speed based
B. Hang Squat Clean Thruster: Build to a tough single in 10 min
C. Barbell Back Rack RFESS @30×0: 5-7/leg x4 sets; rest 2′
+
@ consistent pace
12-9-6-3
S2OH- 225#
burpee BJ, sd- 30″
strict rMU
cal Ski

Done
+
A. 115 x2, 135 x2, 155 x2, 175 x2
B. 260
C. 135 x8, 145 x7, 155 x6, 155 x6
+
19:36
Thru the 6’s and had to leave.
sMU: 4/2/2/2/2, 3/2/2/2, 2/2/1/1 tough today!