Friday, Saturday and Sunday Workouts

The Weekend

I felt really good this weekend

Friday

--Morning--

10 min @ 85%:

125' VC

5 ring push ups

1 RC

ROUNDS: 5

rest 5 min

10 min @ 85%:

30m DB walking lunge

8 TTB

Row 150m

ROUNDS: 4+walking lunge

rest 5 min

10 min @ 85%:

Max cals on AB

TOTAL: 86cals

--Evening--

Swim 25m @90%

rest walk 30 sec

x 20

Went to Lifetime and did these in the lap pool

Saturday

--Morning-- 

A. 5 sets - Clean x 1 + FS amrap set; rest 3 min 

1- 145lbs + 14 squats

2- 155lbs + 11 squats

3- 165lbs + 8 squats

4- 180lbs + 4 squats

5- 190lbs + 1 squat

B1. Prone row @21X2; 6-8 x 4; rest 30 sec

B2. Ring row @1010; 8-10 x 4; rest 2 min

C. Amrap strict pull up in 3 min

TOTAL: 24reps

rest 1 min

Amrap strict dip in 3 min

TOTAL: 25reps

rest 1 min

Amrap strict HSPU in 3 min

TOTAL: 11reps

*I was dead by this last one*

+

Row 500m buy in.......

then

5 rounds for time:

5 PS (125#)

5 burpee box jump over

5 axel bar front rack step ups/leg 

TIME: 25:23

*I was dead tired and really had to mentally push through this one*

--Evening--

for time:

50 double KB thrusters (1pd/h)

- emom 3 burpees

TIME: 4:24

--Sunday--

60 min walk unplugged

*Felt Great!