I have been busy with a lot of projects lately that I have forgotten to log my training. Here is what I did this week. If you notice, it is much less volume than previous weeks and this is because it is the week after competing. volume will be back up this upcoming week.
SUNDAY (last week)
kept the intensity low but volume pretty high and just worked through without worrying about the clock.
10 rounds:
-3 strict press + 3 push press (135#)
-10 ring dips
-sled push 25yards (500#)
-10 strict pull-ups
Then: 100 Half burpees (from the push-up position to the pike position)
MONDAY
15 Minute EMOM
1. 10 front squats (225#) from the ground
2. 20 Hand release push-ups
3. max reps sit-ups
TUESDAY
"Helen"
3 rounds for time:
400m run
21 kb swings
12 pull-ups
rest 10 minutes
10 minute EMOM (+alternating minutes)
1. 15 GHD Sit-ups
2. 10 Deadlifts 225#
WEDNESDAY
For time:
50-40-30-20-10
Double unders / SDHP w/ 88# kettle bell
-rest 2 minutes
15 burpee muscle up
THURSDAY
5x3 Hang Snatch
5x3 Clean pulls
5x2 pause (2 seconds) front squats
FRIDAY
With a running clock:
0:00-10:00
21-15-9
wallballs and toes to bar
10:00-30:00
Every 2 minutes switch from 1. and 2.
1. 100m Medball shuttle run (50 out, 50 back)
5 medball sit-up to stand up + 5 medball overhead throws against wall
The next 2 minute window do:
2. 1 round of "DT" + 3 burpees
-then keep cycling through every 2 minutes until 30 minutes are up.
SATURDAY
"NATE"
20 minute AMRAP:
2 muscle ups
4 HSPU
8 KB Swings
