WO1:
Warm Up:
Pull Ups, Push Ups, Air Squats
5:00 Run
Strength:
Work up to Bench Press 1RM < 15:00
Then:
AMRAP 20:00 (As Many Rounds As Possible)
-500m Row (Sub Stationary Bike if no rower available @ 1KM Distance/ with difficulty above 10)
-5 Push Press @ 60-70% 1RM
-10 Pull Ups
Cool down:
15:00-25:00 Run
WO2:
Warm Up:
Kb Complex:
--8 reps each direction/arm of:
--around the world
--figure 8
--combat lunge
--overhead lunge
--goblet squat
--halo
Then:
10/1/5, 9/2/5, 8/3/5....1/10/5
KB Swing @ 53# minimum (sub DB if KB Unavailable)
Burpee
Strict Pull Up
Then:
15-20:00 Bike
WO3:
Warm up:
3x5 wall squats
3x10 squats
3x10 push ups
Then:
3x8 Back Squat @ 65%/75%/85% 1RM
Then:
30:30s (30 seconds of work: 30 seconds of "rest")
--Double Sots Press @ 10-35#DB : "rest" in overhead position
--Jump Squats @ 15#DB: "rest" in deep squat
--Push Up: "rest" in plank
--Knees to Elbow: actually rest
4 Blocks with 1-2min rest between blocks
Cool Down;
15:00 Run
So here is my performance for the week:
ReplyDeleteWO1 - I worked up to a 1RM BP of 225# which is a PR for me. So I was happy about that. For the AMRAP I did the bike option since no rowing machine was available. I ended up doing 6 rounds. The way my gym is laid out really sucks so I burned a lot of time transitioning.
WO2 - This one went pretty well, no real notes about this one since most of it is BW. Wherever there was weight I did the prescribed weight. Although I did forget my shoes when I went to the Gym and I was out of town so I ended up having to do the whole thing in my combat boots. I looked like a tool.
WO3 - BS at 125, 150, 165. This 30:30 set wore me out. On the Double Sots Press I was able to get through the exercise but I was not able to keep my arms up the whole rest period. I think I made it for 20s on the first on and it went down from there. I did both the Sots and the Jump Squats with 15#. I made it through all four rounds but I looked like a retarded monkey in the 4th I was really worn out. This workout was the most intense of the week for me, my core and my legs are still pretty sore today from this. I'm sure it would have been worse if I wouldn't have run afterwards.