Training Day 2

A. Front Squat @ 70%-- 3x5; Rest 2-3 min
(225--not exactly 70%, but it felt really good and light)

B. RFE Split Squat-- 3x10/leg; Rest as needed
(No Rest. Right leg was a little more unstable.)

C. Row 2:00 @ 75-80%; Rest 1 min x7
(493-502m-- intervals 6&7 were a little tough)


+

Snatch-- 1x3 @ 40%, 1x3 @ 50%, 1x3 @ 60%, 1x2 @ 70%, 2x3 @ 80%

Clean & Power Jerk-- 1x3 @ 35%, 1x3 @ 45%, 1x3 @ 55%, 2x3 @ 65%, 4x2 @ 75%

Training Day 1

Training starts again today.

20 minute Bike easy

+

30 minute gymnastics work
(Focuses on Handstand holds/walking with perfect position, skin the cats, front levers)

+

20 minutes of mobility

PBB Day 29

Class Workout because gym didn't allow personal programs due to space.

A. Front Squat- 5x5

(205,215,225,235,245)

+

Tabata 

KB Swings (70)

Ring Rows

Alternating

(12,11,11,11 on KB Swings. 14,10,8,8 on Ring Rows)

PBB Day 27

Did a class workout. Nothing too fancy or challenging.

PBB Day 26

AM
Run 30min Z3
(didn't have time to do get to the gym for the actual AM)

PM
Posture Protocol

+

A1. Push Press @ 30X3- 4x2-3; Rest 30 sec
(155)

A2. Legless Rope Climb + 10 CTB- 4 sets; Rest 2 min
(Yes. CTB got a little challenging)

+

Row 750m
15 Burpees
25 Box Jumps (20")
Row 500m
20 Burpees
20 Box Jumps (24")
Row 250m
25 Burpees
15 Box Jumps (30")
(11:11)

PBB Day 25

A. Hang Snatch- Tough Single
(185--solid. Didn't try heavier.)

B. Snatch High Pull- 4x3; Rest 3 min
(155, 175, 185, 185--didn't have straps)

C. Snatch Push Press- 3 tough/min for 6 min
(165)

+

4 Rounds
50' Axle Bar Front Rack Lunges @ 115
10 Goblet Squats @ 53
(6:47)

PBB Day 24

Posture Protocol

+

75 sec Air Bike ALL OUT
Rest 2 min
21-15-9 Wallballs
15-15-15 Box jumps
9-15-21 TTB
(6:23--no 30# ball.)

PBB Day 23

A. Front Squats w/ 1 sec pause @ 195- 3 Reps/min for 8 minutes
(Yep. Not too hard)

+

18 min EMOM
1st- 4 Thrusters @ 165
2nd- 4 Box Jumps @ 40"
3rd- 6 Pendlay Rows @ 145
(Thrusters got tough and so did Rows)

+

3 Rounds Not For Time
40 sec Wall Facing Handstand
45 sec Hollow Hold
45 sec Arch Hold

PBB Day 22

A1. Push Press @ 30X3- 4x8-10; Rest 30 seconds
(115,115,120,125)

A2. L-Sit Rope Climb- 4x1; Rest 2 minutes
(Yes. Easier this time)

+

3RFT
Row 500m
12 DL
21 Box Jumps
(9:36)