Week 3:

Started with the correct creatine…to try and prevent bloating I’ve doubled my water intake…

4th A. Back Squat; 6 reps x3; rest 2 min- progressive, heavy

     Set 1; 155

      Set 2: 165

      Set 3; 175 (okay...)

B. Wtd. strict pull up- Build to a heavy set of 3- use bands if needed but must be strict, control negative

C. Wtd. strict pull up- 3 sets of 3 Jacket – (final set 35pds) felt pretty good

@ 70% of A; rest as needed + 5 sets @ consistent effort 10 push ups, hand release 8 ghd sit ups 10 pendlay rows- moderate weight 4 p-bar dips rest 90 sec btw sets (didn’t do the Pendley correctly..will improve next time…

5th

A. Strict Press; 4,(65 pds.)3,(85 pds)2,(90 pds) 4,(75pds) 3,(85pds) 1.5 reps(90 pds) (on the 90 pounds I actually did a dip for one rep…then did the strict for 1.5 

rest 2-3 min-waveload

B1. russian swings; 50 unbroken x3 sets; rest 60 sec - good challenge!
B2. arnold press; 8-8-8; rest 60 sec- heavier than last week (finished with 25 DB's)
B3. farmer's carry; 50m x3 sets; rest 2 min- heavier than last week (used 45’s – this seems to be really good for me…
C. Front Plank- arms extended under shoulders; 30-40 sec x3 sets; rest as needed very easy
+
500m Row Time Trial – didn’t seem right but 2:30
+
8-10 min T2B Practice (Still part 1) Feel like I need to practice this more...but like it...

6th
A. High Hang Power Clean from blocks; 5 reps x5; rest 2-3 min- video one set...this is my challenge...but a couple felt good. difficulty getting the video..this is likely too short

https://youtu.be/nrrrmslZDdw

I was told that I need to “get tall” I’ve developed a real mental block with this…like I’ve trained myself to do it wrong..
B. close grip bench press; 12-12-12; rest 2-3 min …75pds
C. Good Mornings @41x1; 8-8-8; rest 2-3 min (not sure I did this correctly… I should have reviewed earlier
+
3 sets:
Row 1k @ 2:50 avg/500m pace (first round didn’t realize I was at level 6..upped it to 8 for the other 2)
1 min max DU (if I got this right: 20, 30, 20) good rhythm but was single double, single double…felt surprisingly good
2 Wall Walks

Total time: 19:30 (or 19:50)

- Record # of DU each set

7th- Off

8th
A. Front Squat; 10 reps x4; rest 3-5 min- light and fast, speed out of bottom focus
B. 10 min emom-
odd: 6/leg alt dbl kb front rack in place lunges
even: 20 sec max T2B
C. C-Swing Practice- see first 2 min of video; 8-10 swings x3 sets; rest as needed
This was good - got it right ...when got too tired..reverted...but aoverall good!
+
40 sec Max Cals Assault Bike/ Air Dyne
rest walk 2:00 min
x5 sets 10, 9, 9, 9, . 8 (THIS WAS a GREAT CHALLENGE!!)

- Score each set separately

9th
A. Snatch High Pull + Power Snatch; 2.1 x5 sets; rest 2-3 min- perfect form, video one set
I continue to pull with my arms too soon..

https://youtu.be/J1H9NoNwVU8


B. Push Press; 6 reps every 2 min x6; add weight per set, last set or two tough
had to work in with class...a bit awkward...I think the weights were:  55, 65, 75, 85, 90 (but onlu got for 5)
C1. Dbl KB Bent Over Power Row; 12 reps x3 sets; rest 60 sec
C2. Arch Hold (superman); 20 sec x3 sets; rest 60 sec
+
For Time:
10-9-8-7-6-5-4-3-2-1
cals on Air Dyne
Thruster- 65#
box jumps, step down- 20"

(OMG!!  what a challenge ..not sure if this time is good or bad but completed in 18:30)

10th- Off