This blog is dedicated to spreading the news and knowledge of true Wellness. I hope to bring new and fresh perspectives to my readers on what true health is and how you achieve it. I hope to show you that you and you alone are responsible and accountable for your health and quality of life.
Back Day
3x10 strict pull ups
2 sets ub
3rd set was 5, 2, 3
3x10 each arm
SA bent row 70# kb
3x10
KB deficit on box RDL
held with 2 hands
70
88
106
Deadlift
7x5
focused on technique, shoulders and hips raising together
135
185
185
225
225
275
275
3x10
BB good morning
Front plank KB pull through
10x 20 on elbows
10x35 on elbows
10x35 on hands
10x53 on elbows
10x53 on hands
40 min cap
1-2-3-4-5-6-7-8-9-10
OHS 135#
Lateral burpees over bar
Hang powerclean 135#
T2B
200m run
Time: 32:38
All ub but too much transition time. Dry heaved after I finished.
15min
zone 2 rogue bike
143 cals
average 57 rpm and about 210 watts
5 rounds, every 90 secs
A. 2 strict pullups
4 strict ring dips
6 floor press 135#
B. 50 double unders
This was fun. I did 4 pullups and 6,8 ring dips on sets 4 and 5. DUs were ub throughout except for 1 break at 17 on the 2nd set.
16min cap
100m run
6 squat cleans 60%
100m run
5 sq cl 65%
100m run
4 sq cl 70%
100m run
3 sq cl 75%
100m run
2 sq cl 80%
100m run
1 sq cl 85%
Time: 8:57
Took too much time on the 2 and 1 set between finishing run and picking up the bar. No misses.
Weights were based of 235 max: 145, 155, 165, 175, 185, 205
Right low back/superior SIJ exploded on the 4th rep of the 4 set.
20 rounds for time
3 burpee pull ups
2 devils press 50#
1 wall walk
Time: 25:43
10 rounds in 11:15, 2nd 10 rounds in 14:28. This was harder than I thought it'd be.
Overhead Squat
2 rep heavy
135
165
185
205
No misses.
Tried 225 but failed at first attempt to put it overhead so stopped for today.
