Chrissy Week, 21st-28th December

23rd
AM
25-30m row aerobic easy pace

PM
A. emom – PS TnG x 5 build per set + 2 burpee MU – 10mins
B. emom – 18mins
odd – KBS 2pd x 10
even – 4-5 dHSPU 3″
C. emom – 12mins
odd – 1 Tough TGU/arm
even – Row 12cals

Monday
Notes: went to 95 and stayed there for set 6-10. Had 1 Burpee MU as still having issues jumping into rings

24th
3 sets
6 DL PC TnG build per set
5 burpees AFAP
20sec AD sprint
rest 5mins
+
3sets
10 DB bench press tough
Row 20 strokes all out
rest 5mins
+
3sets
5 PC TnG tough build per set
15 DU
20 AD sprint
rest 4mins

Good training day,
Notes; Good training day,

25th
off

26th
A. emom – Push press TnG x 5 – 6mins build per set all tough
B. emom – PS 1. 1. 1 70-75% of 1rm – 6-8mins
+
5 sets 80-90% effort
8 TGU tough alt hands per rep
15 T2B
15 S2O 95#
15 burpees
80 DU
rest walk 4mins
change the order of the movements every set record time for each set

Notes: Strength good, cardio piece struggle street day after Chrissy...fdelt sluggish
Notes: Strength good, cardio piece struggle street day after Chrissy… burpees felt sluggish. Went negative splits on all.

27th
Row 500m 1:41.5/500m pace
rest 2:30 x 12
rest 5mins after the 5th row

Notes: Felt great today, head in good place ready for work. 1.41.7 x 3 just lazy finishes where I checked out on last couple of strokes, gaming ride home
Notes: Felt great today, head in good place ready for work. 1.41.7 x 3 just lazy finishes where I checked out on last couple of strokes, gaming ride home

28th
AM
10mins 90% effort
7 HSPU
2 MU
row 200m
+
10mins 90% effort
5 wall walks
5 burpee chin up 8ft bar
50 DU

PM
3mins 90% effort
10 HR push up
10 situps
rest 2mins
3mins 90% effort
burpees
rest 2mins
3mins 90% effort
5 CTB chin ups
7 KBS 1.5pd
rest 2mins
3mins 90% effort
max – MU + 3 ring dips (have to complete 3 ring dips for it to count)
rest 2mins
3mins 90% effort
30 DU unbroken
5 clean and jerk 135#
rest 2mins
3mins 90% effort
5 ring rows horizontal as possible
10 walk lunges

Notes: AM session felt good at 7am on empty gut. Second session at 12 felt even better on empty after oats/egg whites at 8am...felt great
Notes: AM session felt good at 7am on empty gut. Second session at 12 felt even better on empty after oats/egg whites at 8am…felt great throughout – only limiter DU trips ggrrr

29th
off

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