9/29

A. BS @33X1; 6-8 x 4; rest 3 min
#125, 130, 135, 140

B1. DB arnold press; 6-8 x 4; rest 30 sec
#15, 20, 20, 20

B2. Double KB front rack walk x 50 (1.5pd/h); rest 30 sec

B3 Barbell upright row; 6-8 x 4; rest 90 sec
#45, 50, 55, 55

C. For time: 40 alt DB step ups (TOUGH)  ***Skipped this one by accident ugh

+

15 min amrap:

3 push press  #75
3 power jerk #75
50m FW (AHAP)   2pd
5 goblet squats    1pd
5 KB sumo DL high pull 1.5pd

5 complete rounds + 5 goblet squats

I cant believe I completely missed C….very disappointing!

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9/29

9/27

A. BS @33X1; 3,3,3,3 [10 FAST @00X0]; rest 2-3 min (3s ascending in weight starting from 75%, VIDEO and send)
145, 155, 165, 165
# 165

10 reps at 85


+

for time:

100m prowler push (heavy) #50 
20 DB step ups #20
50 DU
20 HR push ups
50 walking lunges #15
20 DB reverse lunge
100m prowler push #50

Time: 9:50

9/27

9/26 – DNF

A1. DB RFESS; 6-8/leg x 4; rest 30 sec #20, 25, 25, 25

A2. Wtd. glute bridge; 15-20 x 4; rest 90 sec (pause 2 sec at top) #45, 50, 55, 65

B. Halting clean DL + Clean RDL @5111; 2.2 x 5; rest 2 min (build weight, PERFECT mechanics, send me video) —  DNF

C. Snatch shrug; 5,5,5,5; rest 90 sec (practice shrugging vertically, reach with your shoulders) —  DNF

D.Single arm waiter walk, opposite arm FW x 100m x 3; rest 2 min (heavy as possible) – alt arms after 50m   — DNF

+

10 press (75%)

20 double KB power row

10 wall walks

20 strict pull ups

10 push press

 

FRUSTRATING day! I did not have time to look at the workout during the day at work!!! It took me awhile to figure out what A1 was and how to set up for A2. By the time I got to B, I had about 10 minutes left before the gym closed. NOT A GOOD DAY!

9/26 – DNF

A. Clean grip DL – build to a heavy set of 8 (Keep your butt down, set like a clean)
185 lbs

B1. Powell raise @3010; 8/arm x 4; rest 30 sec
10 lbs

B2. CGBP; 4-6 x 4; rest 30 sec
95, 95, 100, 100 lbs

B3. Ring row @1010; 8-10 x 4; rest 2 min
8, 9, 8, 8 reps

Emom 10 min –

odd – barbell shrug x 6
even – AD 20 sec HARD

+

for time:

30-20-10
DB push press #20
DB front squat #20
Russian KB swing (1.5pd)
DU

11 mins

Energy level was good. I slept really well and ate a normal meals during the day BUT Today’s workout simply crushed my soul. I felt weak from start to finish. The last piece for time took an eternity and I really thought I was being conservative with the weight selection. It was just one of those days….

 

9/23

A. Glute bridge – build to a 20 RM @10X2

B. 5 min amrap – Renegade row (30#)
64 reps

C. 3 sets – DB reverse lunge x 8/leg; rest 2 min
# 30, 35, 40

+

AD 22 sec @97%
rest walk 2:48
x 5

rest 8 min

6 NPUB AFAP
AD 15 sec @97%
rest walk 2:55
x 5

Feeling good today!  Slept like a baby.  Glute bridge was a first… deceiving and  challenging!  Easy to break form on renegade rows. I had to really focus on not allow my shoulders and core to twist.  AD: i paid more attention to RPM this time…avg of 98

9/23