10/5-10/9/15

Monday - 10.5

5 rounds for time

20 KB Goblet Reverse Lunge (alternating 10 per leg) #44

20 Horizontal Ring Row

Check time....did 4 of the rds at #35, 1at #45.  Not the lunging that is tough at the higher weight....actually my wrists and forearms have trouble holding the KB in the goblet position for this long. Takes me a loooong time to get through the ring rows....small sets needed for horizontals.

Tuesday - 10.6

4 rounds

 Strict T2B or K2E x 10-12 / rest 30s

 Birddogs x 30 alt / rest 30s

 Hollow Hold to Superman to Hollow x 10 / rest 2 min (1 rep = back to belly to back)

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10-1

Deadlift (#95)

DB Bench (#25)

Did 10 T2B...no issues but back was sore on wed.

Wednesday - 10.7

2 mile Run (80%)

Did on Thursday instead b/c needed a short  workout time wise.

Thursday - 10.8

A. Front Squat - 8 x 8 / rest 90s (#70)

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Strict Pull-up - 24 min EMOM x 2 (alternate between pronated and supinated grip on the minute) *if this is unmanageable drop to 1 rep each minute)

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12 min EMOM

10 Russian Swings (#35-44) and 6 Burpees

Did on Wednesday.  Tough day...long day at work and was not feeling hot when started.  Got through the squats.  Lost it on the pull ups when got down to minute 10 and started alternating doing singles and doubles...just did not have it that day.  Got through emom as programmed.

Friday - 10.9

5 rounds

.5 mile treadmill run

20 Alternating Hammer Curls (#15)

.5 mile

20 Seated Tricep Extension (#15)

Back sore this day from being at concert the night before.  Made it through...took around and hour.  Was able to increase run speed as my back loosened up but generally running between 6.0 and 6.4 mph.

Saturday - 10.10

Backed wrecked from working beer city....trying to recover!