Monday - 11.9
4 sets:
A1: Seated DB Arnold Press x 15 / rest 30s https://youtu.be/6Z15_WdXmVw. #15 all rounds
A2: KB Sumo Deadlift @ 3111 x 15 / rest 30s (#70-88) #70 all rounds
A3: Goblet Squat @ 3030 x 15 / rest 2 min (3 sec down 3 sec up / don’t lock out hip when standing) #35 all rounds
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20 min Row @ 2:12-2:15 pace. 4520 meters at 2.12.7 average pace
Tuesday - 11.10
3 sets:
2 min AMRAP
-5 Burpee
-5 K2E. Did T2B
/ rest 60s
2 min AMRAP
-Thruster x 8 (#55)
-Box Jump x 8 (step down)
/ rest 60s
2 min AMRAP
-Double Under x 15. Did 45 SU
-Wallball x 10 UB. Started working 14 lb wallball instead of 12 :-)
/ rest 3 min
Wednesday - 11.11
Rest
Thursday - 11.12
4 sets:
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)
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18 min AMRAP. Did 3 rds plus run and battle rope
200m Run
Battle Rope x 60s
200m Run
Horizontal Ring Row x 15. Have to break up in sets
Friday - 11.13
A. Front Leg Elevated Reverse Goblet Lunge - 4 x 8 per leg / rest 30s btw legs / rest 3 min (holding KB at Chest) Elevate front foot on 2 stacked #45 bumpers #25,25,35, 35
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4 rounds / rest 30s between exercises
15 DB Bench Press @ 3111 (mod/heavy) #20...what would you suggest here?
20 Barbell Curls @ 3030 (empty bar)
25 Banded Face Pulls https://youtu.be/IndIttUTNMU
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Plank Walks - 3 x 25 / rest 60s
Saturday - 11.14. Took 35.36 mins with 500 jump ropes because not able to leave the house for the run
2 rounds for time
40 Russian Swings (#35)
40 Goblet Squats
40 Slamball
40 Push-ups
1 mile Run
Sunday - 11.15
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