11/2-11-7/15

Monday - 11.2

3 sets:

A1: Seated DB Strict Press @ 3011 x 15 / rest 30s (seated indian style on ground) #15

A2: Deadlift @ 3111 x 15 / rest 30s (#85-95) #85

A3: Goblet Squat @ 3030 x 15 / rest 2 min (3 sec down 3 sec up / don’t lock out hip when standing)

+ #35

15 min Row @ 2:12-2:15 pace. Did prior to earlier part b/c Tim needed to be on the rower too. Pace of 2:15.03

Tuesday - 11.3. Nothing big to report here

3 sets:

90s AMRAP

-5 Burpee

-5 K2E

/ rest 60s

90s AMRAP

-Thruster x 8 (#55)

-Box Jump x 8 (step down)

/ rest 60s

90s AMRAP. Did the wall balls first after 1st round because was having trouble getting single unders.  Did #14 on wallballs

-Double Under x 15

-Wallball x 10UB

/ rest 3 min

Wednesday - 11.4

Rest

Thursday - 11.5

3 sets:  did #15 on deficit 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)

+

15 min AMRAP. Completed 4 rds + run, KBS and 8slamballs

200m Run

15 Russian Swings

10 Slamball

5 Pull-ups

Friday - 11.6

A. Rear Leg Elevated Squat - 3 x 8-10 per leg / rest 30s btw legs / rest 3 min (holding KB’s at sides)

+ did #15 easy hand

3 rounds / rest 30s between exercises

15 DB Bench Press @ 3111 (mod/heavy) #20 on each

20 Barbell Curls @ 3030 (empty bar) this was rough on the tempo!

25 Banded Face Pulls https://youtu.be/IndIttUTNMU

+

3 rounds for time 17:14 but did 150 single unders because I was struggling to get DUs this week

250m Row @ 85%

400m Run

50 Double Unders

Saturday - 11.7

10 min AMRAP. Did 4 rounds + 10 DL, 10pp and 1 FS. Also did Tim's grinder workout.

10 Deadlift (#55)

10 Push Press (#55)

10 Front Squat (#55)

*focus on quality of movement especially as you get fatigued in upper and lower back here