10/31 – VIDEOS/ V-ups + Semi supinated incline DB chest press

Feedback: V-ups, FLR and Semi supinated incline DB chest press

A. 3 sets not for time:
10 single arm DB OH walking lunges **20# DB
25m bear crawl
10 GH sit ups
25m single arm FW ** 2 pood
rest walk 2 min
Time: 12:30

B. Semi supinated incline DB chest press – 5RM

C. FLR – accumulate 5 min

+
for time:
21-15-9
DB step up
push up
V-ups

Time: 8:17

+
AD sprint 30 sec MAX effort
rest walk 2:30
x 5

10/31 – VIDEOS/ V-ups + Semi supinated incline DB chest press

10/28 – Videos/ Feedback

***Feedback: Hollow rocks

A1. Clean grip DL; 2,2,2,2; rest 30 sec
175, 185, 205, 215

A2. Single leg glute bridge; 4-6/leg x 4; rest 30 sec

A3. Russian KB swing x 12 HEAVY; rest 2 min
1.75, 2.00, 2.00, 2.00

B1. Semi supinated close grip bench press; 5-7 x 4; rest 30 sec
25, 25, 25, 25

B2. Hollow rocks x 15; rest 30 sec

B3. Single arm DB row @30X1; 6-8/arm x 4; rest 90 sec
25, 25, 25, 25

+

AD 40 sec @MAX EFFORT

rest walk 3:00

x 4

10/28 – Videos/ Feedback

10/27

A. BS @32X1; 2-3 x 4; rest 2 min
155, 160, 165, 170 (2)

B1. Half kneeling KB bottoms up press; 3-5/arm x 3; rest 30 sec
0.5, .75. .75

B2. KB sumo DL high pull; 10,10,10; rest 30 sec
1, 1.5, 1.75

B3. DB single arm high elbow row; 5-7/arm x 4; rest 3 min ***
25, 25, 25, 25

C. DB RFESS; 6-8/leg x 3; rest 1 min b/t sets
25, 30, 30

+
10 min amrap:
6 goblet squats
4 strict pull ups
4 push press (75#)
6 renegade row * 25#
50m double KB FR walk * 1 pood

Rounds: 4 + 7

I almost did not make into the gym. Motivation was low….BS felt weak. Amrap last an eternity.

10/27

10/24

A1. Double KB front rack lunge x 6/leg; rest 30 sec
0.75, 0.75, 0.75, 0.75

A2. Good morning @22X1; 4-6 x 4; rest 90 sec – work on speed from the bottom
65, 75, 75, 80
B1. Clean RDL @5111; 2-3 x 4; rest 30 sec (increase load per set, build from 85% of clean RM)
125, 140, 145, 150

B2. Semi supinated incline DB chest press; 6-8 x 4; rest 90 sec
25, 25, 25, 25

C. 3 sets for reps:
1 min strict pull ups #14, 13, 11, 12
1 min amrap sit ups #30, 30, 30, 30
1 min russian KBS swing ? lost count
1 min step ups (BWT) ? lost count
rest walk 2 min
+
AD sprint 24 sec MAX effort
rest walk 2:46
x 5

10/24