Hey party people!
Have you ever seen Homeland? I am somewhat addicted to the show. I do not know why but I know I have a problem when I pass on my normal morning ESPN for this show...
Anyway.
Monday
1. smr+mobility
2. 40' steady state
3. (did a workout w/ other trainers, went about 75% effort; their idea)
5 rounds for time: 3 rope climb, 6 snatch @ 135, 9 front squat @ 135
Tuesday
1. smr+mobility
2. 10' row
3. 15x 30/90's. Starting at 150m per/30'', build every 30'' interval, 1 more meter than the last. 90'' active rest period (less hard). Started at 150m, ended up at 172m
4. 10' row
5. 4x AMAP strict HSPU+kipping HSPU+ring dip, 2' rest between
6. 3x 60/90s, seated DB press @ 40#.
Wednesday
1. smr+mobility
2. 3 RNFT: 400m run, 10 kb swing (focus on hamstring glut recruitment), 8-4-2(pull up/c2b/bar mu), 10 band pull apart
3. front squat 8@40%, 3@65%, 5@75%, 3@85%, 2x1@95%, 3@85%, 5@75%
5. EMOM for 10': 5 DL@315 + 1 rope climb
6. 3' rest
7. EMOM for 10': 40m farmer carry @ 88#, 5 burpee box jump
Tomorrow will be an active recovery day.
Hope all is well with you.
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