Program III Day 2 WO

Program III Day 2 WO (a bit better this time)

Bar thrusts. Traditional rep scheme of 10 per side, 3 sets- 55 lbs

Tough combo: push up row/burpee/overhead press. 5 of each for 3 sets, non-stop (?).

Push up row- 25 lbs DBs
Overhead Press- (barbell) 20 lbs
Time – between 15 to 20 minutes

1st set- did the 10 push ups (5 for each arm raise/row), did 5 burpees, and finished the 5 overhead presses without too much difficulty

2nd set- 10 push ups (5 for each arm raise/row)- took about 45 sec break-5 burpees, and finished 5 overhead presses.

Had to take about a minute and a half break.

3rd set- 5 push-up rows (10 push-ups), 5 burpees, and 5 overhead presses.

Release-

Some shoulder exercises


Steam room- 10 mins

Day 1 WO- 1rm DL

Open-

Warm up- for 1rm max 11o lbs 6 reps

140 lbs- 1 set of 3
160 lbs- 1 set of 3
170 lbs- 1 set of 3
175 lbs- 1 set of 2
180 lbs- 1 rep
185 lbs- 1 rep
190 lbs- lifted only a couple of inches off the ground.

Squat rows- 170 lbs- 2 sets of 15

Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill.
5 per side (used 30 lbs db), followed by 5 burpees.
3 sets for time- Took about 20 minutes (no breaks this time)

Close-
shoulder exercises

Thursday April 24th

Program III Day 3 WO- pretty good

Open-

Warm up- No weights Squats- 3 sets of 12

Squat Presses- 20 Lbs on BB- 4 sets of 5

Bent Rows- 40 lbs on BB- 3 sets 10, 8, 10

Buelers- 35 lbs - 3 sets of 7

DB swings, Plank with Tabata time format- 35 lbs DB
4 mins of 20 sec on 10 sec off.
This was good stuff!!!

I was actually able to do some other stuff after this WO as opposed to the last time.
Close

and some shoulder exercises.

Tuesday April 22nd WO

Program III Day 2 WO (mere attempt)

Bar thrusts. Traditional rep scheme of 6-10 per side, 3 sets- 50 lbs

Tough combo: push up row/burpee/overhead press. 5 of each for 3 sets, non-stop (?).

Push up row- 25 lbs DBs
Overhead Press- (barbell) began with 30 lbs dropped it to 20 lbs
Time – between 15 to 20 minutes

I wouldn’t even call it WO, since I was not able to finish it non-stop as prescribed.

1st set- did the 10 push ups (5 for each arm raise/row), did 5 burpees, and finished the 5 overhead presses with quite some difficulty (you were so right about using a lighter weight)
Break- took the weight off the bb

2nd set- 10 push ups (5 for each arm raise/row) 5 burpees, took about a 45 sec break and did finished 5 overhead presses.

3rd set- did 6 push-ups burpees (had to get up, take a break for about a minute maybe two) continued with the other 4. Did 5 burpees (correct form was nowhere in sight), and finished 5 overhead presses.

So, I am sure my body (heart, shoulders etc) got a lot out of it but mentally I was pissed at myself for not being able to complete it with at least some more control.

Sunday April 20th

Program III- Day 1 WO

Open-
Create- DL w barbell
Warm-up-1 set of 6- 90 lbs
1 set of 3- 110 lbs
1 set of 3- 120 lbs
1 set of 3- 130 lbs
1 set of 3- 140 lbs
1 set of 3- 150 lbs
1 set of 3- 160 lbs

1 set of 2- 170 lbs
last one- 180 lbs- couldn't lift off the ground.

Squat rows- 2 sets 15 - 160 lbs

Turkish getups/windmill/burpee: at the top of each TGU, throwing in a windmill.
5 per side (used 30 lbs db), followed by 5 burpees.
3 sets for time- Took a little over 20 minutes (including absolutely necessary breaks of between 30-45 seconds)

Release- not as long as usual but did the necessary stretches

Saturday April 19th

Somewhat light because planning to the 1st WO of program III tomorrow.
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Open- the usual, + 5 min rowing
push-ups: 20 in one shot
Squats- no weight 12, 10, 10 (25-30 sec intervals)
Over head press- 3 sets of 5 - Barbell 50 lbs
Bent rows- barbell 30 lbs
Bar thrusts- 3 sets 7-9 each arm, 50 lbs
Buelers- 25 lbs 3 sets 6-8
Release- some stuff from open, foam roller, right shoulder light exercises (for physical therapy)

April 17th- day off kinda light

Open- the routine with stick and some yoga postures
create- 15 min regular pace rowing (25-26 spm)
15 mins of lap swimming
sauna-10 mins