August 30 - September 5

W5
Monday Tuesday 
A1. Single Arm Bench Press @ 21X2, 4 x 4-6 reps, rest 30 sec 20, 25, 30, 30
A2. Inverted Bar Rows @ 30X2, 4 x 8-10 rest 90 sec done
+ 
10 min AMRAP
10 DB Push Press
10 Lat Pull Downs
20 sec FLR 

Done, did FLR from the floor 
+
10 min Run/Walk warm up
+
18 min Fartlek Run **staying moving the whole time but when you’re running, pick something to run hard to then slow down and recovery then speed up again.

Done; a lot of walking... I think maybe it's the heat?!?!

Tuesday tuesday 
A. Frankenstein Front Squats @ 20X1, build to 1RM 45, 65, 75; these are hard to hold and somewhat hurt my shoulder/bone
B. RFE Split, accumulate 40/leg done
+
For tIme 7 minutes 
40 KB Swings,
40 Air Squats
40 Double Unders

Split it by 40 DU; then 4 sets of 10 of the other 2

Wednesday Wednesday 
OH Extension over foam roller holding 5# plate, 3 x 60 sec, rest as needed done
Side Lying Thoracic Rotation, 3 x 20/side, rest as needed done
Couch Stretch, 2 min/side done 
+
A1. Passive Hang from Pull Up Bar, 3 x 30 sec
A2. Single Leg Glute Bridge, 3 x 15-20/side, rest as needed done 
B. I’s, Y’s, T’s lying on a bench w/ 5# plates, 3 x 15 each done

Thursday Thursday 
A1. Half Kneeling Single Arm Press @ 21X2, 8 reps x 5, rest 30 sec 15#
A2. Seated Cable Row @ 30X1, 8 reps x 5, rest 90 sec 70#
B1. Gravitron Dips @ 22X2, 4-6 reps x 3, rest 30 sec 75# assistance 
B2. Single Arm Lat Pull Down @ 20X2, 5-12/arm x 3, rest 90 sec **depending on weight you can get for appropriate reps 25#
C1. Wtd Front Plank, 30 sec x 5, rest 30 sec done, 10# added 
C2. Chinese Plank, 30 sec x 5, rest 30 sec done. I did face up. Was I suppose to do face down? 
+
Bike 10 min moderate effort done
Run 25 min moderate done, no stopping. No itching! 12:15 pace 

Friday Friday 
A. Front Squat, build to 1RM, -5% and -10% for 2’s 115#, oops forgot to do -5 and -10!! 
B. Wtd Back Extensions, 10 reps x 4, rest 1 min 25# added 
+
5 rounds hard
Bike .3 miles
rest 1:1   

Done; 55ish seconds