12/19-12/21

Monday

A. Back Squat @ 30X1, 2-2-2-2, 5 min

B. Low Bar Wide Stance Good Morning @ 50X1, 3-4 x 5 sets, 3-4 min - video it again

C. Barbell Russian Step-ups @ 11X0 - 24" box, 10/leg x 3 sets, 45 sec b/t legs

D. GH Raises @ 10X0, 15-20 x 3 sets, 2 min - hands on ass

Results:

A. 275lb for all - felt good

B. 185/195/205/215x3/215x3

C. 115lb for all - each leg felt good

D. 20 reps/20/17

Tuesday - work a little harder here

AM

5 minutes of work @ 80-85% aerobic effort:

5 muscle-ups

Run 200m

--3 min recovery

5 min @ 80-85%:

1 Rope Climb

10 wall balls - 20# 

25 double unders

--3 min recovery

5 min @ 80-85%:

7 ring dips

10 box jumps - 30" - step down every rep

--3 min recovery

5 min @ 80-85%:

50m Farmers Walk - 24kg per hand

9 Push-up Burpees

--3 min recovery

5 min @ 80-85%:

Row 200m

15 Air Squats

Results:

1) 4 rounds

2) 5 rounds

3) 6 rounds + 7 ring dips

4) 5 rounds + farmers carry + 2 burpees

5) 4 rounds + 84m

PM

Skill/breathing session:

10 min Row @ 50% effort

+

10 min foam rolling/glute activation work/stretching/GH Sit-ups - 90 total reps

+

10 min Run @ 50% effort

+

10 min tech work - few reps/practice - Handstand Walking + Free Handstand Push-up tech work

+

10 min Row @ 50% effort

Results:

row complete @ 2:08 pace

+

bird dogs/SL bridges/90 reps GHD Situps in about 15 min

+

run felt solid

+

HS walk and holds

+

row complete @ 2:04 pace