15th -22nd back in training mode

16th 
A. emom – PS TnG x 2 build per set + 2 burpee MU – 10mins = 95,105,115 + 2 MU ,120,125,130,135,140,145 + 1 MU

B. emom – 16mins 

odd – KBS 2pd x 10 

even – ring push up x 10 –TOUGH

C. emom – 10 burpees – 8mins DiID 5 EVERY 30 SECS.THIS IS TOUGH TO MAINTAIN

 
 
17th 
3 sets 

6 PC TnG build per set 

5 burpees AFAP 

20sec AD sprint 

rest 5mins 

+

3sets 

6 TnG DL tough build per set 

Row 20 strokes all out 

rest 5mins 

+

3sets 

5 SC TnG tough build per set 

15 DU 

10 no pushup burpees box jumps 20″ AFAP 

rest 4mins 

Tuesday -Lactic power
 NOTES: ALL GOOD TILL NPUBBJ. HAD NOTHING AT REP 6-7…WORLD OF HURT. 
18th 
off 
 
 

19th 
A. emom – TnG push jerk x 5 – start at 135# add 5# per set – go until 5rm perfect form 

B. emom – PS TnG x 3 60% of 1rm – 8-10mins 


5 sets 80-90% effort 

row 400m 

15 CTB chin ups 

15 KBS 1.5pd 

15 HR pushups 

80 DU 

rest walk 4mins 

change the order of the movements every set record time for each set 

Wed - CP and MAP

NOTES : DIALED MAP TRAINING IN NEGATIVE SPLITS 
 
20th 
Row 500m 1:41.5/500m pace 

rest 2:30 x 10 

rest 5mins after the 5th row 

 Friday -Lactic endurance
 NOTES; DAILED FRIDAY SETS . FEEL GOOD HITTING THESE NUMBERS. NEVER GETS EASIER…JUST GET FASTER AND STRONGER

21st 
AM 

10mins 80% effort 

3 wall walks 

3 burpee MU 

30 unbroken DU 

+

10mins 70% grinder 

3 TGU tough/arm 

2 rope climb 15′ 

HS walk 10ft 

Sat AM - MAP

NOTES; FELT GREAT THIS MORNING,ALL WORK GOOD AND I WALKED 2 FEET AT ONCE ON HANDS! LEFT SHOULDER  JUST NOT THERE AT THIS STAGE OF REHAB. HAVE GOOD BALANCE UPSIDE DOWN, NOW JUST HAVE TO WALK.HA!
PM 

3mins 90% effort 

3 HSPU 

10 situps 

rest 2mins 

3mins 90% effort 

5 KBS tough 

5 box jumps sd 24″ 

rest 2mins 

3mins 90% effort 

5 CTB chin ups 

5 ring dips 

rest 2mins 

3mins 90% effort 

5 PC 95# 

5 burpees 

rest 2mins 

3mins 90% effort 

20 DU unbroken 

5 T2B 

rest 2mins 

3mins 90% effort 

10 HR pushups 

8 ring rows horizontal as possible 

Sat PM -MAP 
 NOTES;  TRAINED AT 12PM HERE. MISERABLE SESSION. WAS HUNGRY AT 11.15 AND HAD A SHAKE – HUGE MISTAKE! SHOULD HAVE GONE IN EMPTY. NEVER GOT OURT OF SECOND GEAR-EXTREMELY SLUGGISH, GUT TOO BUSY WORKING DIGESTION. SERIOUSLY WANTED TO STOP EVERY SECOND OF IT AND LOOKING BACK -SHOULD HAVE CALLED IT. WASTED SESSION.
22nd 
off 

 

 
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