Wednesday - October 14, 2015

A. Front SqT – 3RM with 2 second pause each rep + 2×3 @ 90% with pause

93kg/205lbs

Drop sets: 83kg/183lbs


B. EMOM x 16 (progression build out)
6 Cal AB+ 6 = each minute
Couldn't keep the 6 calories for the last 4 minutes. Dropped to 5 calories.

C. EMOM x 20
Odd: 50’ Sled Push - additional 90lbs on sled
Even: Muscle Ups - right shoulder wasn't right, only did 3 across. Tried using more of a hollow body suggestion from Chase. Need to work on it more.


D. Assistance Work
3 x 20 GHDs
4 x 8 reps each arm - DB Rows - 40lbs
4 x 15 Scap Squeezes

Wednesday -, June 10, 2015

A. Front SqT – 3RM w/ 2 second pause each rep *no bouncing + 2×3 @ 90% with 2 sec pause each rep
90kg/198lbs
Didn't do drop sets - lower right back



B.
AMAP Training @ 80%-85%: sustainability = main focus
AMRAP 10 
5 Strict Ring Dips
7 KB Swings (70/53)
9 Cal Row 
ROUNDS: 6+3
rest 4 min


AMRAP 10 
4 Muscle Ups 
10 KB Squat Cleans (53’s/35’s)
10 Cal AB
ROUNDS: 3 - lower back went on cleans and extension back on muscle ups. Went slowwwww... like a turtle.




rest 2 min


10 min on bike 
:30 on @ 80%
:30 on @ 50%




COMPLETED
Stretched lower back and did a few PT exercises.