Ffok Cuf

try it in reverse.PNG
Itโ€™s important to have fun and try new things. Sometimes in reverse.

What’ll it be this week?


30 May | W
Warm-up | 3x
Row x 1:00
Slam ball x 5
Scap PUs x7
V-ups x 9

Work |
A. KB snatch 4 x 5 ea + KBS x 10 [1:00] (35/55, 3@40/60#)
B. Dip holds 5 x :30 [:30]
C1. Face pulls 4 x 12 [1:00] (30, 40, 35, 35#)
C2. Push-ups x 10 [1:00]
D. Seated cable rows 3 x 15 [:30] (65, 60, 60#)
E. PT moves

02 June | Sa
Mobility | 3x
Cossacks x 8 ea
SA plank hold x :20 ea
TVAs x 15

Warm-up | 3x
Wall walk x 1 (taps = no go)
Banded RDL x 7 ea
Banded rowx x 7 ea
Pistoles x 2 ea

Work |
A1. DB incline bench 5 x 10 [1:00] (25#ers)
A2. Pull-up negatives x3 @31_3
B1. Sled walk x L [RI] (+135#)
B2. Farmer carries x L [RI] (45/50#)
B3. HS holds x :30 [Back to sled]
D. Stairs x 12:00

Stretch | 13:00

03 June | Su
Warm-up | 3x
DUs x 20
Tempo goblets @33×1 (35#)
SA KBS x 5 ea

Work | [FTA]
A. Sumo DL 7 x 2 [2:00] (185, 195, 205, 2@215, 220, 225#)
B. 6 x Clean + tall clean [2:00] (3@115, 120 (failed on the tall clean), 2@120#)
C. 1-1/4 BS 3 x 5 [1:30] (115#)
D1. GHR 3 x 10 [:30] (15#)
D2. McGills x :45 ea [:30]

PT moves | 3x
Bicep opener
Pillar to plank
Arm bar


W | Took a set to get the face pulls right. This was a nice quick workout. Not that I need them all to be, but itโ€™s nice to mix it up.

Sa | Shoulder feeling really tight. Could be that 12 hours of sleep I got last night. Dang I did that grunt work.

Su | Sumos felt good. The cleans felt rough out of the bottom, but maybe I didnโ€™t warm up enough on those guys. The one and quarters were tough. Lots of burn in part D. All the PT moves are feeling stronger.

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