27th
A1. BB front rack reverse lunge 4-5/leg alternating; rest 30sec
45x10, 135x4
155x5, 175x5, 185x5
190x5 - https://www.youtube.com/watch?v=3L4EBVrU0hs
195x5 - https://www.youtube.com/watch?v=e5k4lO4S6fE

A2. GHR @40X1; 6-8; rest 30sec
8, 8, 8, 8, 8
A3. 15 GHD situps; rest 30sec
15, 15, 15, 15, 15
A4. 1 MU + 4 ring dips into locked out hold 15sec; rest 30sec
cool :)
A4. Row 15 cals 85% aero; rest 1min x 4-5sets
done

26th
AM
A. Close grip bench press 3-4x4; rest 3mins 
45x10, 135x5
185x4 - https://www.youtube.com/watch?v=zCzlNXahkeA
195x4 - https://www.youtube.com/watch?v=nd14OARQNTc
205x4 - https://www.youtube.com/watch?v=1NIHTrgac4w
B1. PC x 1/PP x 1/SJ x 2; rest 20sec build per set
135x1.1.2
185x1.1.2 - https://www.youtube.com/watch?v=beb6Fwivdf8
195x1.1.2 - https://www.youtube.com/watch?v=Zh7wi5PN3pY
 205x1.1.2 - https://www.youtube.com/watch?v=pN46JUZPs08

B2. PC TnG x 3-4 tough you pick; rest 20sec
185x4. 195x4, 205x4
B3. HSPU 6-10 strict with deficit 2-4"; rest 4mins x 3
10 - 10 - 10 - 10 to 4” deficit
+
4 sets
PS TnG x 5 build per set
50 unbroken DU
AD 90sec 90% aerobic
rest walk 2mins
1 - 2:45/145x5/25cal - https://www.youtube.com/watch?v=FDYAhUiSHbE
2 - 2:47/155x5/24cal - https://www.youtube.com/watch?v=Xe44EKRDhpY
3 - 2:43/165x5/25cal - https://www.youtube.com/watch?v=FcGWMdtn3_4
4 - 2:42/175x5/26cal - https://www.youtube.com/watch?v=RaKK4FQe_PU

PM
Run 10mins Z1
+
Run 30sec rest walk 30sec x 10
rest walk 2mins x 2
+
Run 10mins Z1
run with Laika… tried to let her free to follow me… still following her instincts and running wild… still not “conditioned” to follow me… to create a habit… she is 8 months old… a good rabbit to set the pace :)

25th - hard to train after lack of sleep… CNS not rested…
AM
A. FS build to a tough double 
45x8, 135x5, 225x3, 275x2
305x(1+f) - https://www.youtube.com/watch?v=K1qpJRPJuQM

305xf - https://www.youtube.com/watch?v=EnDPQLRlWt8
295x2* - https://www.youtube.com/watch?v=DZT7FVu4JoQ

*not deep enough
B. BB front rack step up 8-10/leg; rest 1min btw legs x 3
135x10, 145x10, 155x10 at 18” - https://www.youtube.com/watch?v=_gwa1xP3Ecs
C. emom - 1 MU the first min 2 the second min 3 the third until failure 
52 reps
1.2.3.4.5.6.7.8.9+(7) - https://www.youtube.com/watch?v=3Ik8QunXqgY

+
AD 30sec 97%
rest 1:20mins x 6
rest 4mins after 3rd
AD still not working at high intensity, used the row
1 - 13cal
2 - 12cal
3 - 12cal
4 - 13cal
5 - 13cal
6 - 13cal

PM
Run 200m
AD 1min easy
Row 1min easy
FW 30m 2pd/hand
Side plank 30/30 R/L
30mins all easy
cool

23rd
AM
A. three position snatch 1. 1; rest 20sec/rest 2-3mins x 3
45x1.1, 95x1, 135x1
145x1.1 - https://www.youtube.com/watch?v=-iy07M0fOYM
155x1.1 - https://www.youtube.com/watch?v=ieMWDjdJ67E
165x(1+f) - https://www.youtube.com/watch?v=qGL1nK6AFHY
165x1,1.1.f - https://www.youtube.com/watch?v=M81Otpp9KAc

B. snatch balance light weight 4-6reps quick; rest 90sec x 3
135x3, 135x3, 135x3 - https://www.youtube.com/watch?v=ym0mtka7FTk

C. emom - PS TnG x 3 build per set to a tough triple - ….
135x3, 155x3, 165x3, 175x3, 185x(1+2f) - https://www.youtube.com/watch?v=vq-k2zUjumk
+
for time all out x 1
Row 250m
15 T2B
15 burpee box jump overs 24"
15 T2B
Row 250m
3:57 - ub - https://www.youtube.com/watch?v=yL5gQ6WExdA

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:51.0
2 - 1:50.4
2 - 1:50.1
3 - 1:50.3
4 - 1:50.1
6 - 1:50.2
7 - 1:49.9
8 - 1:49.7
https://www.youtube.com/watch?v=ls6IlKRmK-I

22nd
AM
A. Back squat build to a max
45x8, 135x6, 225x3, 275x2
315x1 - https://www.youtube.com/watch?v=U6gCo8nJSW4
325x1 - https://www.youtube.com/watch?v=pEJp0tQzybE
340xf - https://www.youtube.com/watch?v=zxywfQIVCLc

335xf - https://www.youtube.com/watch?v=X3A6Fw5x4Po

+
30, 20, 10 for time
BB front rack walk lunge 135#
CTB chin ups
5:27 ub - https://www.youtube.com/watch?v=sW48gKQu2Do

+
Row 200m 97% effort
rest wlk 4mins x 4
1 - 37.8sec
2 -  37.6
3 - 37.3
4 - 37.1

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
40mins
cool
 

20th
part 1
wtd chin up pronated build to a max
bwtx5, 24x3, 28x2, 32x1.1, 40x1, 42.5x1, 45.6x1 - https://www.youtube.com/watch?v=-4dzZggMvuI&list=UUJUlzMgWIlBEceufyYSuoAQ

part 2
hang snatch build to a tough single
45x5, 95x3, 135x2
165x1 - https://www.youtube.com/watch?v=JmtztqX1xNA&list=UUJUlzMgWIlBEceufyYSuoAQ
175x1 - https://www.youtube.com/watch?v=ce91KAeabck&list=UUJUlzMgWIlBEceufyYSuoAQ
185x1 - https://www.youtube.com/watch?v=25N3tR2cl_k&list=UUJUlzMgWIlBEceufyYSuoAQ
195x1 - https://www.youtube.com/watch?v=Xg7GxuVK1Ew&list=UUJUlzMgWIlBEceufyYSuoAQ
205xf - https://www.youtube.com/watch?v=qNr_Ytd8Vp0&list=UUJUlzMgWIlBEceufyYSuoAQ
205xf - https://www.youtube.com/watch?v=nTlRfKddU5Y&list=UUJUlzMgWIlBEceufyYSuoAQ
205x1 - https://www.youtube.com/watch?v=2FmTO2vEvW8&list=UUJUlzMgWIlBEceufyYSuoAQ

rest as needed

“helen”
7:48 - https://www.youtube.com/watch?v=9_T1qQweJg0&list=UUJUlzMgWIlBEceufyYSuoAQ

19th
AM
A. push press cluster TnG; 3. 3. 3; rest 10sec/rest 3mins x 3
45x5, 135x5
185x3.3.3, 185x3.3.3, 185x3.3.3 - https://www.youtube.com/watch?v=XYfBobmNeTg&list=UUJUlzMgWIlBEceufyYSuoAQ

B1. PC x 1/PJ x 5 TnG; rest 20sec build per set
185x5, 190x5, 195x5
B2. 2 rope climbs AFAP; rest 20sec
leg less for all sets
B3. T2B amrap; rest 4mins x 3
28 - 22 - 21
1- https://www.youtube.com/watch?v=enSEPoe2Vlk&list=UUJUlzMgWIlBEceufyYSuoAQ
2 - https://www.youtube.com/watch?v=r_aKdf3BSDI&list=UUJUlzMgWIlBEceufyYSuoAQ

3 - https://www.youtube.com/watch?v=Q4YW-dwYIRs&list=UUJUlzMgWIlBEceufyYSuoAQ


+
4 sets
HS walk 20m
50 unbroken DU
AD 90sec 90% aerobic
rest walk 90sec
1 - 18cal / 2:52 - https://www.youtube.com/watch?v=X4JtytXz0G8&list=UUJUlzMgWIlBEceufyYSuoAQ
2 - 16cal / 2:58 - https://www.youtube.com/watch?v=YdvkMyrKdvE&list=UUJUlzMgWIlBEceufyYSuoAQ
3 - 19cal / 2:49 - https://www.youtube.com/watch?v=BJCqvC6_tYM&list=UUJUlzMgWIlBEceufyYSuoAQ

4- 19cal / 2:48

PM
Run 3k for time
12:29
https://www.youtube.com/watch?v=02w_XnplHN4&list=UUJUlzMgWIlBEceufyYSuoAQ