10th-20th -Travel Training…

11th

Row 500m 90% effort
rest walk 3mins x 12
each row same pace
rest walk 6min after 6th row

11th

12th
A. emom – burpee MU x 3 – 8mins
B. TGU 1.5pd alt hands/rep 30 for time
+
6, 5, 4, 3, 2, 1
HSPU
T2B
burpee box jumps 24″ sd
CTB chin ups
clean and jerk 135#
goal is unbroken
9.51

13th
off

14th
emom – 10mins
odd – 12 wall balls 20# 10′ target
even – 10 burpees
emom – 10mins
odd – DL TnG 60% of 1rm x 3-4 @ 275
even – 2-3 MU 2,s all day
emom 10mins
odd – HSPU amrap in 30sec 11 every set
even – Z1 AD

15th
3 sets
squat clean TnG x 5 build per set
25sec AD 97% effort
rest 5mins
+
3sets
30# wall ball 10′ target 15reps
Row 150m 97% effort
rest 5mins
+
3sets
PCx1/FSx6 build per set
12 burpees AFAP
rest 5mins
+
3sets
6 deadlifts build per set
6 burpees
AD 15sec all out
rest 4-5mins
+
3sets
push press x 5 TnG build per set
10 chin ups
6 burpees AFAP
rest 4-5mins
15th

16th
off

17th – IN France on 18TH did

A. emom – TnG Push jerk x 3 – 6mins build per set DID 15 Mins here 135,155,175,175, 175, 155 x 10 ( had no smaller weights to play with)
B. emom – PS TnG x 5 60-65% of 1rm – 8mins 95 x 5 x 2 sets, 111x 3 x 13 sets
+
5 sets 85-95%
AD 40cals
20 T2B
15 burpee box jump on and overs 24″
rest 5mins
do this in reverse order in sets 2 and 4 time each set
NO EQUIPMENT
3 x 5 minute map sets with 5 min rest
Run 30 sec + 10 Burpee park bench jumps x 4

18th on 17th due to no equipment in France- did 1400 meter run in 5.19 then 4 x 45 sec sprint @95% walk rest 2.30
2k row for time

19th
for time
AD 100cals
30 TGU 1.5pd alt arms each rep
20 MU
nothing on 19th – absolutely unable because of travel/ team commitments

20th
off
Trained this AM- 6 hours sleep intensive for time not wise….
20 min EMOM
odd – 4 PS @ 115
even 4 CGBP @ 185
20 min EMOM
Odd- 5 TnG PC @ 155
Even – 8 Ring Dips

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