Feb 15-19

Sat Feb 15

20min

0.4mi watt bike

20 goblet squat 1.5pd

40 DU

~7 rounds + bike + 12 gs

+

5 rounds on 3min

8 squat- 225 x3/ 235/ 240lbs

20 incline sit-ups

+

30min squat day 20

Sun Feb 16

10 rounds relaxed

200m run

3 wall walks

~13:20 (6:55/ 6:25)

+

A1- Scott curls- 65(10)/ 85(10)/ 115(3)/ 65(15,fg)

A2- skull crushers- 85(10)/ 115(10)/ 135(3)/ 65(20,fg)

B1- alt seated db fg curls- 40s(6ea) x3

B2- seated oh tri ext fg- 40s(6ea) x3

C- 100 double crunches

+

30min squat day 21

Mon Feb 17

10min bike- lvl 16/17, 150 Cals 

+

A- sc- 270lb (5lb pr)

B- for time:

5/ 4/ 3/ 2/ 1 sc 225lbs

20/ 16/ 12/ 8/ 4 archer pull-ups

~10:57

+

30min squat day 22

Tues Feb 18

20min row Z1/2

~5400m

~18:33 5k

+

on gymnastic balance bars

A- strict toes to hands- 5x5

B- flag hold +dynamic- 5ea side

+

mob

30min squat day 23

Wed Feb 19

21/ 15/ 9

2pd kbs

hspu

~5:24

+

A- DL 5x5- 365/ 385/ 405/ 425/ 455(4)

B- grace- 1:38 (post chain, grip, pp hurt)

+

25min bike ez- 306 Cal, 75-80 rpm

+

mobility

30min squat day 24

~gm2