Oh man do I have some cathing up to do....I was out of town for most of lat week and gave my body some time to recover...Back at it this week...
Monday
A: Press @ 32X2 5-7 reps rest 3 min x 5
B:Handstand Push Ups AMRAP (-2) rest 2 min x 4
C: Dumbell Ext Rotation @ 3010 6-8 rest 1 min b/t arms x 3
Then 4 Sets
5 Burpees
15 KBS 1.5
20 walking lunges
10 GHD situps
Results
A: 7(95#), 7(95#), 6(95#), 5(95#), 6(95#)
B: 6,7,7,7
C: 8 reps for all @ 15#'s
All 4 sets complete
Good day to get back at it....I have struggled with the Press before and staying very strict 95# at that Tempo felt good. HSPU are something else I struggle with (seeing a pattern). I need to work on my depth..
Ext ROT are always a nice finish..The the 4 sets were great felt really strong going thru this...felt my tempo and speed were good.
Tuesday
5 Minute AMRAPS of:
200m Run
AMRAP Chins (-2)
Rest 3 minutes
30 Double Unders/90 Singles(more my speed)
10 Push ups
Rest 3 minutes
Airdyne 15 cals
5 chins
rest 3 minutes
200m row
5 toe 2 bar
Results
3 rds 20-12-6 plus 175m run
6 rounds (singles)
4 rounds
3 rounds
Ok this was tough...the 3 minute rest went by fast...Airdyne really cooked my legs...I never recovered after first round of this...I really enjoyed it...
I need to start logging my food again..I kinda got away from it and I'm not being as strict...I just got a copy of Mark Sissons 21 day total body transformation...reading it has me motivated so next week I'm back on the wagon....
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