8/28-8/29

Friday - 8.28

4 rounds for time

250m Row

16 Burpees

20 Wallball

200m Run (with wallball)

24:48 I was dragging on this from a tough week at work but got it done :-)

Saturday - 8.29

5 sets:

A1: Barbell Rear Leg Elevated Split Squat - (elevate foot 14-16”) x 6 per leg (build) / rest 60s

A2: Lying Barbell Sit-up x 8-10 (anchor feet down or use partner to stand on feet) (empty bar) / rest 60s. Did 10 lb barbells instead to get used to this....did on bench to anchor feet...hard on back but started to get the hang of it.

A3: KB Cossack Squat x 20 alternating (light kb in goblet position) / rest 90s

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 Hang Power Clean - 10 min non fatiguing practice

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12-14 min EMOM

(even) - Hang Power Clean x 6 (#55-65 tech)

(odd) - Box Jump (step down) x 8

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Row 20 min @ Z1 pace did row around 2:25-2:30 pace without fatigue.  Not tiring, just a bit boring   :-)

Sunday - 8.30

Back very sore...some spasms throughout day

8/27 sumo dead lift

Thursday - 8.27

A. Strict Press @ 2112 - 5 x 12 / rest 2 min (build) #35, 40, 45, 50, 55

B. Deficit Push-up (2-3”) - 5 x 3.3.2 / rest 20s / rest 2 min

C. Sumo Deadlift @ 2111 - 5 x 8 / rest 2 min https://youtu.be/HBmLwb9IcaI #65, 75, 85, 95, 105

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Banded Tricep Extension - 5 x 10 / rest 60s https://youtu.be/81kPo5afuFg

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Z1 - 15 minute Jog

Friday - 8.28

4 rounds for time

8/25-8/26

Monday - 8.24

4 sets:

A1: Barbell SL Glute Bridge x 10-12 per leg / rest 30s btw legs / rest 60s getting better at thses

A2: Plank Walks x 30 UB / rest 60s all unbroken 

A3: Wall Facing KB Deadlift @ 4112 x 10 (heavy) (neutral spine) #53

A4: Strict K2E or Leg Raise to Parallel (legs extended) x 10-12 / rest 2 min

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12 min AMRAP (80%-85%)

20 Air Squat

10 No Push-up Burpee

10 Slamball

/ rest 3 min

x 2

#1=4 rounds +20 AS and 3 BUR

#2=4 rounds +20 AS

Was dragging!

Tuesday - 8.25. Did not do this workout (not sure what the deal is with Tuesday and my schedule!) travelled out of town from 6am-10:30pm.

A. Back Squat @ 33X1 - 4 x 6-8 / rest 2 min (build to heavy / focus on tempo)

B. Weighted Strict Sup Grip Pull-up - 4 x 1.1.1.1 / rest 20s / rest 90s (start by adding #5-10)

C1: SA DB Row - 5 x 8-10 per arm / rest 60s (heavy)

C2: Barbell Curl (empty bar) - 5 x 12-15 UB / rest 2 min

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Every 2 min for 10 sets:

Prowler Push (bwt added to sled) x 100ft / *slow and difficult weight / add if needed

Wednesday - 8.26

Rest Day did 35 mins on the bike trainer late just to have some movement 

Thursday - 8.27

8/18-8/22. 120 wall ball and 1k rowsdid not do this portion of the work out

Tuesday - 8.18 (Make sure to hit this workout / if you make it to prowler good / if not no worries)

A. Front Squat @ 33X1 - 3 x 6 / rest 2 min (build to heavy / focus on tempo) #55,65,70. Tempo was tough.

B. Weighted Strict Sup Grip Pull-up - 3 x 1.1.1.1 / rest 20s / rest 90s (start by adding #5-10) #5. This was hard!  

C1: SA DB Row - 3 x 8-10 per arm / rest 60s (heavy) #25...where should I be here?

C2: Barbell Curl (empty bar) - 3 x 12-15 UB / rest 2 min

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Every 2 min for 8 sets:  did not do this portion of workout due to time following work event.

Prowler Push (bwt added to sled) x 100ft / *slow and difficult weight / add if needed

Did this workout on wed instead of Thursday due to work meetings.

Thursday - 8.20

A. Strict Press @ 2112 - 4 x 10 / rest 90s (build) #35,45,50,55. Definitely slow down by 55...less of a pop up

B. Bench Press @ 2112 - 4 x 6 / rest 90s #55, 65, 70, 75. Felt solid here may be able to work more on the tempo

C. Sumo Deadlift @ 2111 - 4 x 7 / rest 2 min https://youtu.be/HBmLwb9IcaI. #65,75,85,95. Know light but heavier than last week and starting to feel more stable with less back pain.

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Banded Tricep Extension - 5 x 12 / rest 60s https://youtu.be/81kPo5afuFg.     No issue

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Z1 - 20 minute Jog (very sustained and technique focused).  No issue

Friday - 8.21

120 Wallballs

*Every time you break do 10 Burpees

9:22.  Sets of 25,25,25,25,20....40 burpees total.  Felt like a good break out of sets...just need to work on resting less, back on ball sooner 

Saturday - 8.22

4 sets:

A1: DB or KB Rear Leg Elevated Split Squat - (elevate foot 14-16”) x 8 per leg (build) / rest 60s. #10, 15, 15,15 (2 dumbells at side).  This KILLED after wall balls the day before.  Quads were sore :)

A2: Anchored Leg Raise @ 3111 x 12-15 / rest 60s. 12,12,12,12

A3: KB Cossack Squat x 20 alternating (light kb in goblet position) / rest 90s.  #10,15,15,15. Still struggling to get this movement down smoothly

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 1k Row @ 2:12-2:15 pace / rest 3-4 min x 2-3 (lemme know how this pacing feels)

Did 2 at 2:12.  Pace was tough, but felt about right.  Generally feeling tired this week.

Squat/push ups/swings /box step up amrap 8/17

Monday - 8.17

A. Birddogs - 2 x 24 / rest 90s

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10 min EMOM did 6 t2b each time (will try 7 next time, think I can do it) and 6 push ups at #10 b/c 25 seemed heavy and don't have 15 weight

(odd) - Strict T2B/K2E x 5-7

(even) - Weighted Deficit Push-up x 5-7 (#15-25 plate) *2” deficit

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20 min AMRAP. Did 2 rounds (well time hit at 37 box step ups and I just finished out.  Did the 37 step ups in 1:13 though do really pushed hard to try to close out. Push ups took me the longest to get through because I fatigue there.

40 Air Squat

40 Push-up (keep neutral spine / don’t snake and hyperextend lumbar)

40 Russian Swings (#35)

40 Box Step-ups (20”)

Tuesday - 8.18 (Make sure to hit this workout / if you make it to prowler good / if not no worries)

A. Front Squat @ 33X1 - 3 x 6 / rest 2 min (build to heavy / focus on tempo)

8/14-8/15

Friday - 8.14

4 rounds for time

250m Row

12 Burpees

16 Wallball

200m Run (with wallball)

Did in 20:02.  Would like to try when it's not so hot....think I can do better!  

Saturday - 8.15

3 sets:

A1: Barbell Rear Leg Elevated Split Squat - (elevate foot 14-16”) x 6 per leg (build) / rest 60s did no weight, #35 and #40

A2: Lying Barbell Sit-up x 8-10 (anchor feet down or use partner to stand on feet) (empty bar) / rest 60s. Just did sit ups b/c no one to anchor feet

A3: KB Cossack Squat x 20 alternating (light kb in goblet position) / rest 90s. Did no weight and #10.     Awkward move still need practice to stay back in heels and not stress back

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 Hang Power Clean - 10 min non fatiguing practice

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10 min EMOM

(even) - Hang Power Clean x 6

(odd) - Box Jump (step down) x 8

Did #55 on clean.  What weight would you recommend?  This EMOM was not hard but back was a mess the rest of the afternoon.  Starting to loosen up on Sunday.  Feel good about the workout on Monday 

Strict press and sumo dead lift 8/10-8/13

Monday - 8.10

3 sets:

A1: Barbell SL Glute Bridge x 10-12 per leg / rest 30s btw legs / rest 60s this was awkward...struggled a bit to stabilized

A2: Plank Walks x 30 UB / rest 60s. Did all 30'each time UB

A3: Wall Facing KB Deadlift @ 4112 x 10 (heavy) (neutral spine)

A4: Strict K2E or Leg Raise to Parallel (legs extended) x 10-12 / rest 2 min. Did leg raises

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10 min AMRAP (80%-85%)

20 Air Squat

10 No Push-up Burpee

10 Slamball

/ rest 3 min

x 2

First round=3 complete plus air squats burpee sand 7 slam balls in 4th

Second round= 3 complete plus AS, burpee sand 3 slam balls in 4th

Tuesday - 8.11did not do this one this week :-( rode bike instead in the early morning before  :-(. Program again.?

A. Back Squat @ 33X1 - 3 x 6 / rest 2 min (build to heavy / focus on tempo)

B. Weighted Strict Sup Grip Pull-up - 3 x 1.1.1.1 / rest 20s / rest 90s (start by adding #5-10)

C1: SA DB Row - 3 x 8-10 per arm / rest 60s (heavy)

C2: Barbell Curl (empty bar) - 3 x 12-15 UB / rest 2 min

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Every 2 min for 8 sets:

Prowler Push (bwt added to sled) x 100ft / *slow and difficult weight / add if needed

Wednesday - 8.12

Rest Day

Thursday - 8.13

A. Strict Press @ 2112 - 3 x 12 / rest 2 min (build) #45,50 and 55

B. Deficit Push-up (2-3”) - 3 x 3.3.2 / rest 20s / rest 2 min. No issues

C. Sumo Deadlift @ 2111 - 3 x 8 / rest 2 min https://youtu.be/HBmLwb9IcaI. Did 2 at 75 and one set at #85.  I know it is light but it stressed my back

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Banded Tricep Extension - 5 x 10 / rest 60s https://youtu.be/81kPo5afuFg. This was hard by the last 2 sets!

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Z1 - 15 minute Jog did 20 minute bike instead