TUESDAY 10/8

3 rounds, go all out on these for lowest possible round times:

Sprint Row 250m

15 KB Swings 70lbs
15 Burpees
15 KB Swings 70lbs
Sprint Row 250m

--rest/walk exactly 10 min b/t rounds for full recovery--

 

1. 3:31

2. 3:40

3. 3:38

 

NOTES:

Felt great on this one. Didn't hate it as much as you said and definitely did go 100%.

SUNDAY 10/6

10 rounds for time:

Row 500m
15 Burpees

1. 3:12
2. 3:37
3. 3:40
4. 3:43
5. 3:47
6. 3:52
7. 3:38
8. 3:43
9. 3:41
10. 3:26

TOTAL TIME: 36:24

 "Death Stretch" - 2 x 2 min/leg, squeeze stretch side glute and get tall

 

NOTES:

-Felt great on this one. Definitely my style of workout.

SATURDAY 10/5

MELLOW 10KM TRAIL RUN ON WILDWOOD. 1:15

This wasn't on your programming but it was the most beautiful run day of the year. I HAD TO. SORRY!

FRIDAY 10/4

RECOVERY BIKE:
85 MINUTES
25 MILES

THURSDAY 10/3

Empty bar shoulder/Tricep stretch for rack pos. - 3 x 30 sec

 AMRAP in 20 min: (Sage)

20 Thrusters 135lbs 
20 Pullups
20 Burpees

*2 ROUNDS AND 17 THRUSTERS

 

"Death Stretch" - 2 x 2 min/leg, squeeze stretch side glute and get tall

 

 

NOTES:

-This one was really tough. My sinus congestion really affected my breathing. At 100% I think I could have easily finished 3 rounds no problem.

-My rack position mobility issues was a huge setback on my Thrusters obviously.

WEDNESDAY 10/2

A. Chest to Bar (C2B) Pullups: 1 x amrap - 12 REPS

B. Seated DB External Rotations: build to a 8RM/arm @3010 tempo - 20LBS.

+

Row warmup:

Row 5 min @Z1

+

Row 30 sec hard/30 sec easy x 4

+

rest 3 min

+

Row 2000m time trial - 7:16

 

Notes:

-First day back after a week off sick. Felt a little congested but pretty good on this one.

TUESDAY 9/24

AM:
Run 30 min @recovery pace - 7.5KM

 

PM:

A. HSPU: 1 x amrap (max reps test) - 14

B. Power Clean: build to a 1RM - 230LBS.

C. Power Clean: amrap in 8 min @90% of your 1RM from "A" - 20 REPS

D. Airdyne Sprint: 1 x max cals in 30 sec, all out! - 35 CALORIES

 

NOTES:

- This was the day I got sick. I feel as though I was only operating at 85% and could have posted slightly better #'s if I was at 100%

- First time doing HSPU's with plates beside the AbMat. My AMRAP without the plates and just the AbMat is 21 reps.