Warm-Up.
Lunge Matrix x 3 steps to each position
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Then…
A.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.
B.
Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Push Press (95/65 lbs)
20 Front Squats (95/65 lbs)
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Did this at around 1030PM after a dinner.
Warm up with 70 lb kettlebell and substituted the landmine for the ball slams. This felt like a workout in and of itself.
A. 50 lb dumbbells.
After I was done, I realized I had only done 5 sets.
B.
Did one round and called it a night. My son passed along whatever bug he caught and I was struggling to breathe through this one.
Did yesterday’s
Wow. Ouch. Definitely all about the run.
28:14 RX
KBS 20/15/5, 20/10/12/8 x 3
Pull ups 10/10
I lost about 15 sec each round going up and down stairs to my basement but wanted to take advantage of this beautiful fall day in AK.
B. Worked on HSW. Got a couple of long stretches and then a PR of 21’
https://www.instagram.com/p/B1w5PFgAtuv/?igshid=1vba0vsvhoer7
Bench press day
Went with own rep scheme.
Up to body weight 150lb x3. 3 sets.
E6M 18′
500 meter row. Casual 2:10
Max SHSPU 7, 5, 5
20 T2B 10,10 all sets
25 push ups. Broke up all sets.
Had about 30 sec to rest before each round.
A. Bulgarian Split Squats with 25lb DBs
B. Scaled to 75lb
3 rds + 60 reps
Really felt the “burn” on those Bulgarian split squats. Didn’t have much in the tank today during lunch part B. Double unders were unbroken, had to do sets of 10 on push press and front squats. Lots of hands on knees time.
Today was awful. Just didn’t have it in the tank today.
A. Done 8 + 12 reps each leg x 3. Used 8 kg Kbs at tempo.
B. Done at 75#. I could not move worth a damn this morning. Happy with 3 rounds…?
Did a modified combination of the last 2 nights Conditioning instead..
4 rounds for time of
800m run
20 push press + 20 front squats @ 43kg
23:26
Everything unbroken but front squats and running got slow..