ROMWOD – 900 to 930
Open Gym – 930 to 1230
Swole Sesh
Superset:
3 x 10 Seated DB Strict Press
3 x 10 Strict Pull-up/Ring Row
Superset:
3 x 10 Push-up
3 x 10 DB or Barbell Bent Over Row
Superset:
3 x 20 Weighted Sit-up
3 x 20 Banded Good Morning
Box Brief
Big week! First Open Workout is announced this Thursday night! What will it be?
Who is this Kyle character?
Sunday Funday
Handstand Practice
Clean and Jerks 65%(2+1)/70(2+1)/75(1)/80(1)/85(1)/90(1)/95(1)/85(2 sets of 1)
Swole Sesh
30 lb upside down kbs for the press
70lb for the bent over row
green band and 20lb med ball for the good mornings and sit ups
WOD, nutrition and sleep 3 pts
Looking good bro! 🏋🏼
8# DB seated strict press
60# lat pull downs in place of strict pull-up
20″ raised push-ups
12# DB bent Over Row
8# Med ball weighted situps
regular good mornings, no band
OTM x 30:
1 – Row
2 – Bike
3 – Ski
Wasn’t trying to keep specific numbers just move.
Stimulus = achieved
I want to do this.. 💪🏽
WOD, nutrition, sleep- 3 pts
Sleep
WOD- off
Food
2pts
Swole sesh – ✔️
WOD, sleep – 2 pts
Nutrition Challenge- sleep +1
ROM WOD
Double Under Practice
EMOM 10 – 5 sec Isometric pull up hold/5 sec ecentric (controlled negative)
5 rounds with Purple band, 5 rounds with green band
EMOM 5 – 3 Pulls Ups Green Band (felt smoked so stopped at 5)
More Double Under Practice
TABATA Row – Ick, ick, that was rough. Kept my pace around 1050 each round.