August 21 - Sept 3

W7

D1 Wednesday, first week

Kneeling T-spine rotations- done https://www.youtube.com/watch?v=aCEKBGRhSBQ

A. RFE Split Squat w/ DB’s in Front Rack, 4 x 7/leg, rest 60 sec b/w legs **heavy as possible 15#/hand

B. Pull Up Negatives, 3/min for 10 min @ 3-5 sec eccentric done

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3 rounds for time: 13:13

20 Goblet Squats, 25#

30 Walking Lunges

Excuse my slow time, I couldn't breathe (I'm sure this is partly to not working out regularly the last two weeks, but also partly due to the weather - I'm suppose to start a steroid dose pack today because of my breathing)

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D. Straddle Hollow Hold, 3 x 60 sec, rest less than last time: done, I have no idea what I rested last time but I did 45sec between the first two and 50sec because the last set 

D2 Wednesday, 2nd week

Run 400m, rest 30 sec x 4 **run each one hard, even if it causes a drop off done, no itching which surprised me since I haven't ran in a little while!

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18 min EMOM done

1st- 7 Burpees + 7 Box Jumps

2nd- 10 Russian KB Swings + 20 sec Double Unders

3rd- rest

I knew being as tired as I am, I wouldn't be able to do all that 1st minute in one minute, so I did this EMOM like 

7 burpees, 7 box jumps, 10 Russian KB swings, 20 sec DUs

rest 1 minute 

x6

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Side Plank, 3 x 60 sec/side, rest as needed done with breaks, able to hold 45 sec without break

**it literally took me an hour an a half to self-talk myself into doing this workout. I have no idea what's wrong with my motivation level here lately!

D3 Saturday, 2nd week

3 x 10 Lying External Rotations, no rest done

A. Kipping Pull Ups, 1/30 sec for 9 min **try no band, add band if can’t get the chin over bar fully done, no band the entire time! (First time to do that in 3 weeks!! How you go from not even being able to do one without a band to a continuous nine minutes I'll never know)

B. DB Lateral Crossover Step Ups, 4 x 12 steps (6/leg) **heavier 15#/hand

3 rounds for time: oh shoot, I just remembered to stop my timer... Maybe 12 minutes?! I honestly have no idea

55 Double Unders

4 Wall Walks

12 Alt DB Snatch 10#

I did DUs for all of the first round, about half of the second round then did 3:1 SUs then did all DUs the third round. PR of 27 DUs unbroken! Didn't do all the wall walks... Mainly because I don't really have a good place for wall walks. The one area I have has an electrical cord about chest high on the wall and in the past I've actually ripped it off the wall coming down from a wall walk haha

D4

A. Staggered Stance RDL @ 4010, 3 x 8-12/leg, rest 90 sec **if you can increase weight, decrease reps

B. Goblet Squat @ 3030, 3 x 10, rest as needed **same load

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Bike 2 min @ 120W, rest 30 sec x 4

**what’d you use to measure HR last week

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16 min EMOM

1st- 10-20 sec Chin Over Bar Hold

2nd- 20 sec Wall Facing HS Hold

3rd- 40 sec Front Plank

4th- 12 steps Walking Lunges holding weights

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Hollow Hold, 20 sec on, 10 sec off x 10