Monday - 11.16
5 sets:
A1: 1 arm Waiter Squat x 10 per arm / rest 30s btw arms / rest 30s #10, 15,20,20,25 (not sure what weight to try here but kept it light b/c pushing up from the squat was painful)(building)https://youtu.be/Uk1K_OEscFo
A2: 1 arm DB Bent Row x 10 per arm / rest 30 btw arms / rest 2 min (heavy) #20,20,25,25,25
+
25 min Row (2:15 pace). 5563 meters and a 2.14.8 pace overall. Most meters I have rowed in one sitting! Tailbone was uncomfortable but motored through.
Tuesday - 11.17. Completed
3 sets:
3 min AMRAP
-5 Burpee
-5 K2E did T2B instead
/ rest 60s
3 min AMRAP
-Thruster x 8 (#55). Altered 2nd and 3rd rounds to be 5 thrusters and 16 step ups because thrusters hurt tailbone
-Box Jump x 8 (step down). Did steps ups this week because of tailbone
/ rest 60s
3 min AMRAP
-Double Under x 15. Did 45 single unders
-Wallball x 10 UB
/ rest 3 min
Wednesday - 11.18
Rest. Nailed it!
Thursday - 11.19
5 sets: complete...used #15 for push-ups
A1: Strict Pull-up x 2.2.2 / rest 30s / rest 90s
A2: Deficit Weighted Push-up x 3.3.3 / rest 30s / rest 90s (hands on #45 plates / use 15-25 for weight)
+
21 min AMRAP
200m Run: did 250 meter row because raining and dark (thought I would fall on my face likely)
15 Russian Swings
10 Slamball
5 Pull-ups
Friday - 11.20: also did 5k turkey trot at work; much better with the plank walks this week. All sets unbroken
A. Front Leg Elevated Reverse Goblet Lunge - 5 x 8 per leg / rest 30s btw legs / rest 3 min (holding KB at Chest) Elevate front foot on 2 stacked #45 bumpers. This really bothered my tailbone so removed the plates and just did #25 reverse lunges.
+
5 rounds / rest 30s between exercises
15 DB Bench Press @ 3111 (mod/heavy). Did #20
20 Barbell Curls @ 3030 (empty bar). Getting better here but still have to break up the set of 20 with the tempo
25 Banded Face Pulls https://youtu.be/IndIttUTNMU
+
Plank Walks - 4 x 25 / rest 60s
Saturday - 11.21
10 min EMOM
5 Deadlift (#55)
5 Push Press (#55)
5 Front Squat (#55)
Sunday - 11.22
Rest
No comments:
Post a Comment