Thursday

10:00 light scap activation (pick a few pieces from the Drew Cook files)
+
A. 1 paused front squat, 21X1 + 2 front squats, 1-1-1-1-1; 2:00 rest
B1. Unweighted strict pull-ups on rings, 5 x AMRAP; :60 rest
B2. Push press, build to a tough double in 5 sets; :60 rest
+
10 sets:
10 AirDyne calories @ moderate effort
7 ring rows, 2020
5 wall balls, 14 to 10
:60 rest
+
Not for time:
100m snatch-grip overhead carry, 115

complete
+
A. 195, 205, 215, 225, 230
B1. 4, 4, 4, 4, 3
B2. 105, 125, 135, 145(1), 145(1)
+
complete
+
complete

Another solid training day!

Front squats felt really, really good today - probably the best since the Invictus days.  230 is a PR for a triple, but saw a few stars on the last rep...

Strict pull-ups on the rings get easier every week.  Almost had the second rep on the second attempt at 145, but just couldn't lock it out.  When will my overhead pressing strength return? Blahhhh.

10 sets were super easy - either I'm getting way better at aerobic work, or Stephen's going easy on me this week.  Wall balls were a joke.

Snatch grip OH carry done in 5x 20m.  Felt very stable with it overhead, but this was murder on my wrists (even with wrist wraps).

Tuesday 13 August

AM z1 row

breakfast: green smoothie

lunch: tuna, avocado, bell pepper

second lunch: eggs, avocado, rice

PM training + recovery shake

dinner: chicken, salsa rice, avocado

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AM:
30:00 row @ z1

PM:
A1. Strict Press @ 12X2; 5,4,3,2,1; rest 90 sec
A2. AMRAP Ring Rows @ 1111; rest 90 sec x 5
B. SA DB Push Press – build to a 3RM per arm in 8 min
+
for time:
5 min accumulation FLR on rings
100 m BB overhead carry – tough
100 m walking lunges

A1. 83(5), 93(4), 98(3), 103(2), 108(1 – PR+3)
A2. 15, 15, 15, 15, 13
B. 60
+
15:58 with 125
FLR took 9:00; should have gone heavier on the overhead carry.