Sunday, July 30, 2017

W3
Monday
3 sets not timed:
10m Monster Walk ea direction- https://www.youtube.com/watch?v=jiD4eOaivqY
10 Sidelying Clamshell/side- https://www.youtube.com/watch?v=EG5_gXcfozw

+
A1. Back Squat @ 4021,  3 reps x 5, rest 60 sec (3-4 warm up sets) - 245# across all 5 sets

245 felt good
A2. DB Windmill @ 3030, 3/arm x 5, rest 60 sec- https://www.youtube.com/watch?v=aA0aQ-x_VA0

12lbs 
B1. Suitcase Deadlift, 10/arm x 4, rest 20 sec b/w arms

70lbs
B2. Ring Body Saw from Elbows, 10 reps x 4, rest 90 sec **https://www.youtube.com/watch?v=U-jYC1q8mWo



Tuesday
Repeat Effort
10 min @ 80%
Run 200m
7 Burpee Box Jumps, 24”
5 Toes to Bar
Run 200m
7 KB Swings, 53#
7 Wallball, 20#
Rest 5 min
X 3 sets

1+200+7 burpees box jumps+5 toe to bar+ 200 m run(all 3 times)

Wednesday **record weights and reps etc..
A1. Front Rack Yoke Carry- 50’ x 4, rest 60 sec

140lbs add

A2. Ring Face Pulls @ 3030, 10 reps x 4, rest 90 sec- https://www.youtube.com/watch?v=wNnRKqNxmRE

10
B1. Bear Hug Stone Squat (focus on keeping toes straight forward) 6-8 reps (try to go up to next stone) x 4, rest 60 sec

The one after 115 ( Get 4 1/2 good reps each time)
B2. Strict Toes to Bar, 10-12 x 4, rest 60 sec-

Ugly 10
C1. DB Walking Lunges, 30 steps (15/leg) x 3, rest 30 sec **continuous reps, light enough to where you don’t have to break but it does burn a lot

20lbs
C2. YTI Raise @ 2020, 5/letter x 3, rest 60 sec- https://www.youtube.com/watch?v=C-3SISz4jXg

12lbs

Thursday ( What not able to make it)
Repeat efforts
5 min @ 80%
Run 100m (out the garage door, back in the front door)
5 Burpees **match last week’s score
Rest 3 min
5 min @ 80%
Bike 300m
10 Push-Ups
Rest 3 min
5 min @ 80%
Run 100m
9 Toes to Bar
Rest 3 min
Repeat both
**goal is same or more second time around


Friday ( got it in)
Run 30 sec @ consistent aerobic effort (not sprint)
Brisk Walk 60 sec
X 6 rounds
Easy walk 4min ×3


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