Sunday 2-26-17
A. incline bench 170x5, 155x9
B1. decline ring push-up xAMRAP with 20# vest 13,10,9
B2. leg lift lying on bench x 10 x 3 sets
C1. cable row 100x15,120x12,140x12.
C2. iso YWT 20s in each spot x 3 sets
D1. incline bench lateral raises 3 x 12 w/ 15#/h
D2. incline DB curls 3 x10 with 30#/h
E. standing ab wheel roll out 3x10 ouch.
5 mins AD cool down
lower body ROM WOD
Monday 2-27-17
Regen workout
20 MIN EZ AD
some abs and stretching
slow mo front rack and farmer walk carry 2 sets with 25 in front rack and 45 in farmer carry. light and for stabilization.
Tuesday - 2-28-17
legs and runs
A. goblet squat @ 22x1 tempo 100x7, 100x7.
B. barbell BSS @21x1 x 8 per leg. 95,95,115
C. single leg DB RDL with 45# x 10 reps x 3 sets
D. RKC planks
+
300m run @75% x 3. Done on pavement. Really tried to limit upper body sway as that looked like my biggest issue on run.
Wednesday 3-1-17
A. incline DB press 5s down 50x7,60x8,70x8
B. 50 reps for time with 45#/h - 3:45
C1. 1 arm + 2 finger pull-ups on rings x 8 x 4 sets
C2. face pulls x 15 reps x 4 sets
D1. 1 arm press 40x12, 45x10, 45x9
D2. 10 GHD sit-ups
+
200m run x 4 . Tuesday and Wednesday were going to be only nice days out weather wise, so got them in. Feel good. Trying to limit that upper body sway.
Thursday
A. BSS with 5s down 95x6,105x6,105x6. Iso hold in lunge after for 20s
B. hip thrust x 10 with 2s pause at top 255,275,295,295
C. pallof press and anti rotation sliders 2 sets
D. 3 min FW with 80#/h. 16 trips of 10m in gym. ~160m
Friday 3-3-17
20 mins AD
30s 80%
30s 50%
some ab work + push-ups
lower body ROMWOD
Saturday 3-4-17 will be rest
Sunday 3-5-17 will be upper body
Monday 2-27-17
Regen workout
20 MIN EZ AD
some abs and stretching
slow mo front rack and farmer walk carry 2 sets with 25 in front rack and 45 in farmer carry. light and for stabilization.
Tuesday - 2-28-17
legs and runs
A. goblet squat @ 22x1 tempo 100x7, 100x7.
B. barbell BSS @21x1 x 8 per leg. 95,95,115
C. single leg DB RDL with 45# x 10 reps x 3 sets
D. RKC planks
+
300m run @75% x 3. Done on pavement. Really tried to limit upper body sway as that looked like my biggest issue on run.
Wednesday 3-1-17
A. incline DB press 5s down 50x7,60x8,70x8
B. 50 reps for time with 45#/h - 3:45
C1. 1 arm + 2 finger pull-ups on rings x 8 x 4 sets
C2. face pulls x 15 reps x 4 sets
D1. 1 arm press 40x12, 45x10, 45x9
D2. 10 GHD sit-ups
+
200m run x 4 . Tuesday and Wednesday were going to be only nice days out weather wise, so got them in. Feel good. Trying to limit that upper body sway.
Thursday
A. BSS with 5s down 95x6,105x6,105x6. Iso hold in lunge after for 20s
B. hip thrust x 10 with 2s pause at top 255,275,295,295
C. pallof press and anti rotation sliders 2 sets
D. 3 min FW with 80#/h. 16 trips of 10m in gym. ~160m
Friday 3-3-17
20 mins AD
30s 80%
30s 50%
some ab work + push-ups
lower body ROMWOD
Saturday 3-4-17 will be rest
Sunday 3-5-17 will be upper body
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