8/25-8/26

Monday - 8.24

4 sets:

A1: Barbell SL Glute Bridge x 10-12 per leg / rest 30s btw legs / rest 60s getting better at thses

A2: Plank Walks x 30 UB / rest 60s all unbroken 

A3: Wall Facing KB Deadlift @ 4112 x 10 (heavy) (neutral spine) #53

A4: Strict K2E or Leg Raise to Parallel (legs extended) x 10-12 / rest 2 min

+

12 min AMRAP (80%-85%)

20 Air Squat

10 No Push-up Burpee

10 Slamball

/ rest 3 min

x 2

#1=4 rounds +20 AS and 3 BUR

#2=4 rounds +20 AS

Was dragging!

Tuesday - 8.25. Did not do this workout (not sure what the deal is with Tuesday and my schedule!) travelled out of town from 6am-10:30pm.

A. Back Squat @ 33X1 - 4 x 6-8 / rest 2 min (build to heavy / focus on tempo)

B. Weighted Strict Sup Grip Pull-up - 4 x 1.1.1.1 / rest 20s / rest 90s (start by adding #5-10)

C1: SA DB Row - 5 x 8-10 per arm / rest 60s (heavy)

C2: Barbell Curl (empty bar) - 5 x 12-15 UB / rest 2 min

+

Every 2 min for 10 sets:

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

Wednesday - 8.26

Rest Day did 35 mins on the bike trainer late just to have some movement 

Thursday - 8.27