Monday October 15th, 2018

Completed what I missed from Friday.

Friday, Oct 12 

A. Back squat; 10,8,6,4,2; rest 2 min
B. Reverse Hypers; 10-12 reps x 3 sets; rest as needed
C1. Supine Leg Whip; 8 reps/leg x 2 sets; rest 30 seconds
C2. Banded Forward/Backwards March; 15m/leg x 2 sets; rest 30 seconds
C3. Banded Side Lying Clam; 15 reps x 2 sets; rest 60 seconds
+
TTT Tester:
8 RFT:
20ft OH walking lunge (125/85#)
8 Front squats (125/85#)
12 BFB
*Lunge standard: Every 5ft = 1 rep
**20 min time cap 

A. 245, 275, 295, 315, 335....good working sets. Was a little lost on the 10 and 8, but those were good weights for this week. 

B. Don't have machine at gym

C1-C3 complete

Tester - 8:41 for 4 rounds. Used 155# for aback squat instead of FS. Wrist was ok to snatch and oh walking lunge weight. Felt it a little on the snatch not bad. Man, just didn't have it in me for 8 rounds, thats the truth. Last 2 weeks haven't been great with travel. Hoping to get back in a good rhythm. 

Saturday, October 13th, 2018

Wrist Warm-up 
+
A1. HS Trap 3 Press; 8 reps x 3 sets; rest as needed 
A2. GHD Thoracic Stretch; 45 sec x 3 sets; rest as needed 
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 3 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
B3. Low-rings Kneeling German Hang - 20sec x 3 sets ; rest as needed (mild stretch)
+
A. Swing Drill to MU; 8min EMOM follow video: https://www.instagram.com/p/BcCxw6uho_r/?taken-by=cfgymnastics
+
Last week on the EMOMs
EMOM 20 min:
Odd- 8 STOH @ 115# (with barbell) 
Even- 4-7 Muscle Ups 
+
EMOM 20 min:
Odd- 8-10 S HSPUs (be smart with these) 
Even- 8-12 TTB 
+
EMOM 20 min:
Odd- 8 Ring Dips
Even- 8-10 C2B Pull-ups


A1-B3. Completed. Everything feels good. Warming wrist up well but still a little bit of pain. 

A. MU Swing Drill - I like these. Makes me focus on form. 

Only did 18min of each EMOM. I had t skip the last one because I was out of town, so the last on one I completed was 16min. That said, could have done the 20min, but 18min was prob smart decision. Everything was unbroken, higher end of rep range for all movements. I only did 4 on MU though to focus on form and speed. Didnt have a lot of time to warm up, so I used 50# DB for S2O. 

Friday October 12th, 2018

A. Back squat; 10,8,6,4,2; rest 2 min
B. Reverse Hypers; 10-12 reps x 3 sets; rest as needed 
C1. Supine Leg Whip; 8 reps/leg x 2 sets; rest 30 seconds
C2. Banded Forward/Backwards March; 15m/leg x 2 sets; rest 30 seconds
C3. Banded Side Lying Clam; 15 reps x 2 sets; rest 60 seconds
+
TTT Tester: 
8 RFT:
20ft OH walking lunge (125/85#)
8 Front squats (125/85#)
12 BFB
*Lunge standard: Every 5ft = 1 rep 
**20 min time cap 

Had to skip this session. Lindsey got sick, not time between work and shuttling kids. Gonna try and fit in next week.