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Thursday Dec 6 2018


Gymnastics classes for December will focus on: front levers, back levers and muscle ups. The class times are; Friday Dec 14 at 6:15am and Tuesday Dec 18 at 4:15pm.  
1.) 20 min AMRAP
20 Front Squat 115/85
20 Pullups
20 Push Ups
20 Cal Row
2.) Piriformis Plate Stretch 
3.) 3 Banded Shoulder Stretches
4.) Pec/shoulder Lacrosse Ball Smash
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9 Cals shy of 3 rounds. Lack of ambition and children interruptions 🤓
Done- 35#, banded pu, pu from knees (wasn’t really counting)
Bench up to 125x5, BS(wed 175), 45/15x5 row
3+3 pull ups
Just kept moving. Kind of 🤨
Set my alarm for 4:30, woke up to it at 5:15. I slept through my alarm for 45 minutes...
4 + 20 pushups
2+ 3 cal (RX except 2/3 pushups from knees)
3 + 2 push-ups
2.75 rounds, 85# front squats
2 + 20 push ups
4+20 Front Squats
3 + 7fs (65#)
Rx
3+8 pullups (chill but consistent pace)
DB snatches/DB OH squats 45#, reverse tabata assault bike plus 100 cals on bike (moderate pace)
Rest day 😍
3 + 17 cals
BS @ 295 from yesterday
Slow today, 2rds +20 pu. 65# fs, red, purple band pu, knee pu.
4 rounds + 5 push-ups
Sets of 10 throughout / Mobility!
3+7 FS (95#)
8 days off. Felt old & panicked. Good times!
GHDS instead of push ups. 5-4-3-2-1 push jerk (125, 140, 155, 165, 180) 5 rounds: 10 DL (155), 20’ HS walk. 3x5 weighted pull ups
3R + 15/20 RR***
*** Mod. w/: #26 SA KB FS/ SA RR/#20 SA DB BP/18 cal Ass Bike & plenty of Mobility.
Tried to take it easy for rest day, then went too hard for the first couple rounds because I have no chill lol. let myself take the last 10 minutes for third round. Woops
3 + 20 fs
That was deceptively sucky!
3 + 8 Pushups