8/18-8/22. 120 wall ball and 1k rowsdid not do this portion of the work out

Tuesday - 8.18 (Make sure to hit this workout / if you make it to prowler good / if not no worries)

A. Front Squat @ 33X1 - 3 x 6 / rest 2 min (build to heavy / focus on tempo) #55,65,70. Tempo was tough.

B. Weighted Strict Sup Grip Pull-up - 3 x 1.1.1.1 / rest 20s / rest 90s (start by adding #5-10) #5. This was hard!  

C1: SA DB Row - 3 x 8-10 per arm / rest 60s (heavy) #25...where should I be here?

C2: Barbell Curl (empty bar) - 3 x 12-15 UB / rest 2 min

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Every 2 min for 8 sets:  did not do this portion of workout due to time following work event.

Prowler Push (bwt added to sled) x 100ft / *slow and difficult weight / add if needed

Did this workout on wed instead of Thursday due to work meetings.

Thursday - 8.20

A. Strict Press @ 2112 - 4 x 10 / rest 90s (build) #35,45,50,55. Definitely slow down by 55...less of a pop up

B. Bench Press @ 2112 - 4 x 6 / rest 90s #55, 65, 70, 75. Felt solid here may be able to work more on the tempo

C. Sumo Deadlift @ 2111 - 4 x 7 / rest 2 min https://youtu.be/HBmLwb9IcaI. #65,75,85,95. Know light but heavier than last week and starting to feel more stable with less back pain.

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Banded Tricep Extension - 5 x 12 / rest 60s https://youtu.be/81kPo5afuFg.     No issue

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Z1 - 20 minute Jog (very sustained and technique focused).  No issue

Friday - 8.21

120 Wallballs

*Every time you break do 10 Burpees

9:22.  Sets of 25,25,25,25,20....40 burpees total.  Felt like a good break out of sets...just need to work on resting less, back on ball sooner 

Saturday - 8.22

4 sets:

A1: DB or KB Rear Leg Elevated Split Squat - (elevate foot 14-16”) x 8 per leg (build) / rest 60s. #10, 15, 15,15 (2 dumbells at side).  This KILLED after wall balls the day before.  Quads were sore :)

A2: Anchored Leg Raise @ 3111 x 12-15 / rest 60s. 12,12,12,12

A3: KB Cossack Squat x 20 alternating (light kb in goblet position) / rest 90s.  #10,15,15,15. Still struggling to get this movement down smoothly

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 1k Row @ 2:12-2:15 pace / rest 3-4 min x 2-3 (lemme know how this pacing feels)

Did 2 at 2:12.  Pace was tough, but felt about right.  Generally feeling tired this week.