Friday, Saturday, Sunday

WEEKEND

This weekend went really well. 

FRIDAY

-I threw up a bunch of bar muscle ups and strung some ring mu before I started. 

--Monday--

10 min @ 85%:

VC 100'

3 med ball 2 shoulder

1 RC

*6 Rounds

rest 5 min

10 min @ 85%:

Row 200m

8 barbell reverse lunge (115#)

HS walk 10'

*3 Rounds

+ 200 meter ROW

+ 8 LUNGES

+ 2 METER HS WALK

--almost 4 rounds--

rest 5 min

10 min @ 85%:

Ski 150m

6 ring dips

6 V-ups

*5 Rounds

+ SKI 116meters

*These are getting better

--Evening--

Swim 25m @90%

rest walk 30 sec

x 24

*This was awesome*

Saturday 

--Morning--

A. Clean (from blocks, bar at just above knee) - build to a heavy single

*I feel so awkward doing these from this position! 

I worked up to 195 and failed 205 but 195 felt SO GOOD. 

B1. Axel bar pendlay row; 3-5 x 4; rest 30 sec

B2. Prone row @21X2; 5-7 x 4; rest 30 sec

B3. Ring row @1010; 7-9 x 4; rest 2 min

*my back was torched! 

C. Emom 12 min - 

odd - DU x 25 unbroken

even - CTB chin up x 6 unbroken

*I thought this would be harder, but my CTB felt SO LIGHT!

+

In 10 minutes:

Row 2k

Amrap HSPU (-6") in remaining time

*My row sucked. My best is 7:49 for a 2k, and I got 8:31. 

* I got 11 -6" deficit HSPU

--Evening--

Walk 30 min

+

Swim 30 min

*Felt Great

SUNDAY 

60 min walk unplugged

*this is my favorite, a total excuse to just get out and be alone.