[1] Skateboard - 2 hours
*Trying to get confidence back to do mini pipe. Real steep.
Monday 15 September 2014
[1] Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% (250) of 1-RM (385)
*Set 2 – 3 reps @ 75% (290)
*Feeling pain in lower back/hip. Not sure what, but it doesn't seem to be nerve or spine. I did 3 reps at 290, this was really hard. Then I rested, and just reracked 290 and it was too hard to just hold and walk it out. Not good... looks like I'm resting my squat muscles now.
[2] Five rounds for time of:
6 Ring Muscle Ups (3 rounds of 6 reps unbroken)
12 Walking Lunges, 135lbs on back (All unbroken)
Time: 9:50
Tuesday 16 September 2014
[1] Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Muscle-Up x 4 reps (for 2 rounds then did bar muscle ups)
Minute 2 – L-Sit Hold 30 Seconds unbroken
Minute 3 – Unbroken Double-Unders x 50 reps
[2] Every 5 minutes, for 25 minutes:
Row 500 Meters (Pace: 1:49-1:54 per 500m)
15 Wallballs
20 Ring Dips (did 15 rings dips for 2 rounds, then had to stop)
Completed 5 rounds.
[3] For time:
reps of 20-16-12-9-6-3
- Deficit, Decline, Parallette Pushups
- Strict Pullups
Time: 15:50
Wednesday 17 September 2014
[1] TEN rounds for time of:
15 Unbroken Wall Ball Shots 20lbs
10 Unbroken Toes to Bar
10 Burpee Box Jumps OVERS 24″
Time: 24:12
[2] Cool Down:
Row 50 Calories @ ~720 cal pace.
Time: 4:15
Thursday 18 September 2014
[1] Rest Day.
Friday 19 September 2014
[1] Deadlifts 5x3
Weights: 3x335, 3x345, 4x355, 3x365, 3x375
[2] 6 Rounds
*Work/Rest 1:1
25 Double Unders
10 C2B Pullups (unbroken)
10 Dips, bar
25 Double Unders
Times (round 1 through 6): 1:10, 1:09, 1:06, 1:05, 1:20, 1:30
Saturday 20 September 2014
[1] For Time:
21-15-9 (Unbroken)
Backsquats @ 225lbs
Toes to Bar
Time: 6:39
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