Tuesday
A. Box Squat; build to a heavy set of 3 in 12 minutes – let’s do it again, great box height, BUT step out, reach your ass way back 🙂 – 180kg.
B. Tall kneeling DB Press; 6-8×4; Rest 2 minutes – 1 arm at a time if necessary for mobility – Rx 20kg, 22kg; 6×1, 24kg; 4×1, 24kg.
C1. HR push ups; 5-7×4; Rest 60 seconds – feet elevated so you can only get 5-7 – Felt very easy. Used 24″ box.
C2. Half kneeling cable chop; 5-7/side x4; Rest 90 seconds – the side closest to the machine should be up 🙂 also thank you for not doing 70 reps haha just saw that type last week – Rx 10kg, 14kg. Quad of back leg on fire. Harder on left side.
+
10 minutes @ 80%
20 kb swing 2 pood
15 burpees
10 cal row – 3 rounds 16 reps.

Rest 3:00

10 minutes @ 80%
7 DL 155#
12 HR push ups
20 cal row – 3 rounds 19 reps

Wednesday
A. DL; build to a tough single – video please – 180kg.
B. EMOM 12 minutes
odd; strict pull up x5 + 20 DU
even; 12 push ups – No major issues.
+
10 RFT
500 meter row
15 burpees – 41:33.55.

Saturday
A. Jump squats; 5×5; Rest 90 seconds – use 30% of your 1RM BS – use a barbell, focus on exploding from the earth – Don’t know why but I did 68kg. Should have been 45kg.
B. 10 month seated DB press; 4-6×4; Rest 2 minutes – Rx 20kg, 24kg, 24kg; 4×1, 26kg.
+
50 HSPU for time – Was feeling a bit under the weather, so didn’t attempt. Can do this week?

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