9/28-10/2 pause front squat and deadlift

Monday - 9.28

A. Goblet Reverse Lunge Step-Up - 4 x 20 alternating / rest 2 min (build) *heavy as you can with solid position held. Try #44

B. Horizontal Ring Row @ 21X2 - 4 x AMRAP.AMRAP / rest 30s  / rest 2 min

+

12 min AMRAP

50 Air Squat

10 Pull-up (kipping okay)

Realized That last week I did not do the stuff up part of this exercise. Wondered why it didn't seem hard! Only made it through three sets this week with a 25 pound kettle bell.

-ring row amrap:
7,4
5,3
5,3
4,3

12 min amrap=3 complete rounds +28 squats 

Tuesday - 9.29

3 rounds : did T2B

 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)

+

Deadlift @ 4111 - 5 x 7 / rest 2 min (build) *stack weight on top of #45 plates to raise bar to higher starting position. #85, 95, 105, 115, 120

+

DB Bench - 7 x 8 / rest 60s (work as heavy as you can handle here)
#20,25,30,30,30,30,30

Wednesday - 9.30

Rest

Thursday - 10.1

A. Pause Front Squat - 7 x 8 / rest 3 min (build from #55)

+

Strict Pull-up - 22 min EMOM x 2 (alternate between pronated and supinated grip on the minute) *if this is unmanageable drop to 1 rep each minute)

+

10 min EMOM

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

Friday - 10.2

60 min Z1 Aerobic - Mix it up with jog, cycle, and row. Your choice here… wear HR monitor and keep HR 130bpm to 140bpm

Front squats: #55,55,60,60,65,65,70
Made through 22 PU EMOM with 2 reps each round
10 EMOM at #35 KB...was right weight to maintain 40 secs work, 20 secs rest each round