It is an end to a great week. We hit it pretty hard last weekend at a bachelor party so I was ready to get clean when I got back.
Build to a Heavy 1 rep (135#)
OH Squat-use 50% of above (65#)
Work up to a heavy 3 Rep (405#)
2k Row (7:58)
12 min AMRAP
2 EROM HSPU*
4 TGU Right 16/12kg
4 TGU Left 16/12kg
*Make these HARD: plates, parallettes, rings…
Three full rounds. TGU’s and I do not get along.
3 Heavy Bench Press; rest 10 sec (255#)
30 Russian Kb Swings; rest 2 min (1.5 pood)
5 Hang Power Clean; rest 10 sec (135#)
20 Push Ups; rest 2 min
Teams of 4 – 2 guys, 2 girls ..One guy and one girl may work at a time.
150 DUs or 300 Singles
100 Ab-mat Sit-ups
60 DL- 135, 95
40- Ring Rows
10 – Sled Pushes-30 m – 2 people must push sled
Monday I ran in the morning and Tuesday and Thursday I swam as well. Relatively injury free this week. My right shoulder/chest is tight, but nothing serious.
We ate well this week with Saturday night being a cheat meal. Lobster rolls. Very good.
Kylie and I signed up for the Whole Life Challenge. It is going to be challenging however I think it will help us considerably. A little competition helps everyone perform better. https://www.wholelifechallenge.com/
Kick ass week! The WL challenge looks awesome, good luck!