Its 2016! 1/4-1/9

Monday
Fight Gone Bad - 242 reps - this was difficult for me...I was exhausted from the last 3 days of WOs (Kelly, 8.5 mile run, Cardio Cage at Mistis) Looking forward to doing better in a few weeks.


**I also started a liver detox on Sunday.


Tuesday
Assisted Pull Up on barbell in rack w/ heels on ground @ 4040, 5 x 4-5 reps, rest 30 sec **bend knees, put PVC pipe in lap to ensure staying upright throughout movement


B. 3 Part Pause Negative Pull Ups, 4 x 3, rest as needed **pause 2 sec chin above bar, 90 degrees, just above full hang


C. Hinge Row @ 2020, 3 x 6-8 reps, rest 90 sec
+
20 sec Bike Max effort, rest 2:40 x 5
+
Easy 10 min Run cool down

I added the Metcon in from the class workout - 126 reps
4 rounds for reps
20 sec DUs (single single double consistently)
10 sec rest
20 sec V-Ups
10 sec rest
20 sec Burpees
10 sec rest
20 sec Front Plank


Wednesday
A1. Bar Dips @ 22X1, 5 x 3-4 reps, rest 30 sec **focus on depth and pause at bottom
A2. Ring Rows feet Elevated @ 3011, 5 x 4-6 reps, rest 30 sec **add plate on stomach if possible
A3. Front Rack Lunges, 5 x 12 steps, rest 2 min **heavier
+
10 min Aerobic Run Warm Up easy pace
+
Run 800m @ same pace as last week, rest 60 sec x 3
rest 4 min
Run 800m @ same pace as last week, rest 60 sec x 3


Thursday
A1. WTD Negative Pull Up @ 50A0, 4 x 6-8 reps, rest 30 sec
A2. Incline Bench Press @ 22X2, 4 x 6-8 rep, rest 2 min
+
3 sets @ 97% effort
7 KB Swings, 53#
7 Burpee Box Jumps, 20”
25 High Knee Jump Ropes
30 sec Bike full effort
rest 4 min b/w sets


Friday
10 mile @ Z1-Z2 building, last mile should be faster than first but shouldn’t hurt at all


Saturday
off


Sunday
Ido Portal Movement/Mobility Routine- 15 min
https://www.youtube.com/watch?v=ufAUAYrxfIY
+
30 min easy jog
+
30 min static stretching