3/8-3/15

Tuesday:

Day 18 

Row 500M @ 1:45-1:47 pace

15 Box Jumps 24" 

15 Burpees 

Rest 90 seconds 

x6 Rest 

2 minutes btwn sets 3 and 4 

3:00

3:00

3:20

3:30

3:30

3:20

Ok- so my row slowed down but hardly. on the 4th and 5th round, the last 200m was 1:49 but never 1:50. The last round, I kept the row at pace. Box jumps slowed down a little as I went, rest at top got longer, burpees slowed down in middle but last round was really fast. 

Mainly lactic acid/tired in quads/hips. 

+ A1. 30 Second side plank left and right hand rest 1 minute x4 A2. Single Arm Farmers carry 100ft each arm rest 1 minute x4 A3. 1 min Front leaning Rest on rings rest 1 minute x4 A4. 1 Min Hallow body hold rest 1 minute x4

Didn't do this A1 part. Too many people in back to get anything done. Will do it another time at home or something.

I did 2 days of class workouts in between 18/19. 

Wednesday class:

5 x 3 Tng squat snatch.

2@ 175

3 @ 180 felt pretty good

5x5 ohs 

205 for all

5mn amrap

5 hang power snatch 135

5 ohs 135

10 bar facing burpees 

65 reps all unbroken and no break between snatch/ohs.  Paced burpees

Thursday class:

Needed a rest day but wanted to do something so did class. 

Core work

For time:

100 burpees

100 kbs 53

9:10

Sets: 25,25,20,10,10,10

Saturday 8am:

Day 19 A. Banded Sampson Stretch 1 minute each leg at the end of the 1 minute 10 hang over head pulses to end range of motion x2 B. Toe Elevated Hamstring Pulses 30 reps each side x3 C. Seated Stradble sit 30 seconds x3 if you need to place an abmat or foam roller between your feet and butt to take pressure off of your knees D1. 10 Therapy Band Abduction each leg band around ankles x3 D2. 10 Slow Control air squats with Therapy band around ankles x3 D3. 10 Slow Controlled Air Squats with Therapy band around knees x3 

Yup- did all this

E. 2 Squat cleans EMOM build every 2 minutes by 10 lbs start at 185 

255 felt pretty good. Did 1 at 265 but missed second. 

F. Front Squat to a 3 rep max

275 easy. So easy I went to 295 and did 1.4 reps the 1 was easy, the .4 proved impossible. 

Monday: 

didn't have much time and place was packed. Did 20mn emom with Andrea

Minute 1: 20 seconds of strict hspu

Minute 2: 30 second row sprint

Minute 3: 7 burpee box jump 30"

Minute 4: 30 second ab sprint

Tuesday:

Day 20 A. Ido Portal Basic shoulder ROM and Stability Routine https://www.youtube.com/watch?v=1YHIV4a81Os B. Ido Portal Scapular mobolization routine https://www.youtube.com/watch?v=y4Wo095zPnc C1 Thoracic Spine Stretch with PVC Foam roller and Barbell 30 Seconds rest as needed x3 C2. Banded Lat Stretch 45 seconds each arm rest as needed x3 D1. Banded Pec stretch 45 seconds each arm https://www.youtube.com/watch?v=DhjH7brjzwY D2. Assisted pec stretch with Barbell 30 seconds total https://www.youtube.com/watch?v=JdWyf9whDKU 

Yup- did all this

E. EMOM 2 Squat Snatches until Failure add 10lbs 2 every minute Start at 115lbs

195. Missed first at 205. Shoulder hurts today. 195 was fairly easy. Surprised I missed 205. 

 F. Split Jerk 8 singles 80-85% 1rm rest 2 minutes btwn singles 

235 for all felt pretty easy 

+ 5 Min AMRAP 10 Cal Assault Bike 20 Wall Ball Tosses rest 1 minute x3 + G1. Dumbell Reversie Flies 10-12 reps rest 1 minute x3 G2. Powell Raises 10-12 Reps rest 1 minute btwn arms and exercises x3

I didn't have time for all this today. Needed to be quick. I did this instead:

3 RFT

15 thrusters 95

60 dbl unders

4:01 all unbroken. 

Took it from Andreas programming. I think I beat her but not sure. 

Day 11-18

Day 11 

A. Ido Portal Basic shoulder ROM and Stability Routine https://www.youtube.com/watch?v=1YHIV4a81Os B. Ido Portal Scapular mobolization routine https://www.youtube.com/watch?v=y4Wo095zPnc C1 Thoracic Spine Stretch with PVC Foam roller and Barbell 30 Seconds rest as needed x3 C2. Banded Lat Stretch 45 seconds each arm rest as needed x3 D1. Banded Pec stretch 45 seconds each arm https://www.youtube.com/watch?v=DhjH7brjzwY D2. Assisted pec stretch with Barbell 30 seconds total https://www.youtube.com/watch?v=JdWyf9whDKU 

Yeah yeah- did all this stuff. 

+ 10 Deadlifts 275lbs 10 Burpee Box Jumps 20" 10 Cal Row Rest 6 minutes x3

1:15 ub and pretty quick. 

1:23 stumbles on a bj, row was a little slower

1:28 slower row. Little slower on DL 

Pretty worked by last round. Heart rate high, body hot. 

Day 12 

A. Banded Sampson Stretch 1 minute each leg at the end of the 1 minute 10 hang over head pulses to end range of motion x2 

 B. Toe Elevated Hamstring Pulses 30 reps each side x3 

C. Seated Stradble sit 30 seconds x3 if you need to place an abmat or foam roller between your feet and butt to take pressure off of your knees 

D1. 10 Therapy Band Abduction each leg band around ankles x3 

AD2. 10 Slow Control air squats with Therapy band around ankles x3 D3. 10 Slow Controlled Air Squats with Therapy band around knees x3 

Yup-

E. Back Squat 5x6 rest 2 minutes btwn sets 

295 should have done more weight. Was waiting for it to get hard but it wasn't too bad. Thought it would be harder after climbing mountains. 

F. KB Front Rack Squats KB in each hand 6-8 Reps reps 3 Seconds down 3 Second Pause in the Bottom Fast up no pause

24kg x8

X7 shoulders/mid back get tired trying keep chest up

X6

Day 13 Row 500M @ 1:45-1:47 pace 15 Box Jumps 24" 15 Burpees Rest 90 seconds x5 + 

2:55

3:05

3:15

3:30

3:35

Row got a little slower but it's was mainly the rest of the stuff and the transition of the tower to the box jumps. Lactic build up slowed me down some in the legs, backcountry skiing had a factor in that. Just got tired toward end too. 

A1. 30 Second side plank left and right hand rest 1 minute x3 

A2. Single Arm Farmers carry 100ft each arm rest 1 minute x3 

A3. 1 min Front leaning Rest on rings rest 1 minute x3 

A4. 1 Min Hallow body hold rest 1 minute x3

Yup- did all this

Day 14 A. Banded Sampson Stretch 1 minute each leg at the end of the 1 minute 10 hang over head pulses to end range of motion x2 B. Toe Elevated Hamstring Pulses 30 reps each side x3 C. Seated Stradble sit 30 seconds x3 if you need to place an abmat or foam roller between your feet and butt to take pressure off of your knees D1. 10 Therapy Band Abduction each leg band around ankles x3 D2. 10 Slow Control air squats with Therapy band around ankles x3 D3. 10 Slow Controlled Air Squats with Therapy band around knees x3 

E. 2 Squat cleans EMOM build every minute by 10 lbs start at 185 

Screwed this up, only did 1 squat clean each time. Ended at 275, caught it, put up a fight to stand it up be didn't complete it. It's ok. Went better then I thought it would. For today. 

F. Front Squat 5x3 @ 85% 1rm

255 rest 1-2mn. Felt pretty good. 

Day 15 A. Ido Portal Basic shoulder ROM and Stability Routine https://www.youtube.com/watch?v=1YHIV4a81Os B. Ido Portal Scapular mobolization routine https://www.youtube.com/watch?v=y4Wo095zPnc C1 Thoracic Spine Stretch with PVC Foam roller and Barbell 30 Seconds rest as needed x3 C2. Banded Lat Stretch 45 seconds each arm rest as needed x3 D1. Banded Pec stretch 45 seconds each arm https://www.youtube.com/watch?v=DhjH7brjzwY D2. Assisted pec stretch with Barbell 30 seconds total https://www.youtube.com/watch?v=JdWyf9whDKU 

I am have watched tony do 16.2 instead of

Warming up or doing any of this mobility. 

E. EMOM 2 Squat Snatches until Failure add 10lbs 2 every minute Start at 115lbs 

Whoops did every minute, not every 2. 185 missed the second. Caught it a little funny and then lost balance standing up. Was ok for no warmup. Shoulder hurts a little.

F. Split Jerk 8 singles 80-85% 1rm rest 2 minutes btwn singles 

225 it was ok but didn't feel great. May have only rested about 1mn

+ 3 Min AMRAP 10 Cal Assault Bike 20 Wall Ball Tosses rest 1 minute X3

2 + 2cal

1 + 15wb

1 + 13wb

Bike slowed me down. Second round each amrap was bad on bike.   All wb were unbroken, this was surprising. 

+ G1. Dumbell Reversie Flies 10-12 reps rest 1 minute x3 G2. Powell Raises 10-12 Reps rest 1 minute btwn arms and exercises x3

No time today for this g1/g2 stuff today

Day 16 A. Ido Portal Basic shoulder ROM and Stability Routine https://www.youtube.com/watch?v=1YHIV4a81Os B. Ido Portal Scapular mobolization routine https://www.youtube.com/watch?v=y4Wo095zPnc C1 Thoracic Spine Stretch with PVC Foam roller and Barbell 30 Seconds rest as needed x3 C2. Banded Lat Stretch 45 seconds each arm rest as needed x3 D1. Banded Pec stretch 45 seconds each arm https://www.youtube.com/watch?v=DhjH7brjzwY D2. Assisted pec stretch with Barbell 30 seconds total https://www.youtube.com/watch?v=JdWyf9whDKU 

Did this after workout. Didn't know if I would have time so I did metcon first but I was able to do this stuff after. 

+ 10 Deadlifts 275lbs 10 Burpee Box Jumps 20" 10 Cal Row Rest 6 minutes x4

1:30

1:30

1:26

1:26

I think it was just a little faster because of quicker transitions. All else the same. Unbroken, and 12 total pulls for 10 calls. 1 pull to get it going and then normally lost one pull around 6/7 cals. 

I noticed that this was slower then last time. Felt pretty quick. My only explanation is that is early in the morning and I only slept about 5hrs.  

Day 17 A. Banded Sampson Stretch 1 minute each leg at the end of the 1 minute 10 hang over head pulses to end range of motion x2 B. Toe Elevated Hamstring Pulses 30 reps each side x3 C. Seated Stradble sit 30 seconds x3 if you need to place an abmat or foam roller between your feet and butt to take pressure off of your knees D1. 10 Therapy Band Abduction each leg band around ankles x3 D2. 10 Slow Control air squats with Therapy band around ankles x3 D3. 10 Slow Controlled Air Squats with Therapy band around knees x3 E. Thoracic stretch PVC foam roller and Barbell accumulate 2 minutes 

F. Back Sqat 6x6 rest 2 minutes btwn sets 

305 actually felt pretty good

+ 10 Min Assautl bike at @ moderate pace 10 Min row at @ moderate pace 10 min Ski erg @ moderate Pace x2

I didn't really do this even close to as written.   You guys were doing open workout and I was changing waits. So I would get off rower/bike to change shit. Basically did 35mn or moderate cardio work between the AB and the rower. Didn't have time to do more. 

Day 18 

Row 500M @ 1:45-1:47 pace

15 Box Jumps 24" 

15 Burpees 

Rest 90 seconds 

x6 Rest 

2 minutes btwn sets 3 and 4 

3:00

3:00

3:20

3:30

3:30

3:20

Ok- so my row slowed down but hardly. on the 4th and 5th round, the last 200m was 1:49 but never 1:50. The last round, I kept the row at pace. Box jumps slowed down a little as I went, rest at top got longer, burpees slowed down in middle but last round was really fast. 

Mainly lactic acid/tired in quads/hips. 

+ A1. 30 Second side plank left and right hand rest 1 minute x4 A2. Single Arm Farmers carry 100ft each arm rest 1 minute x4 A3. 1 min Front leaning Rest on rings rest 1 minute x4 A4. 1 Min Hallow body hold rest 1 minute x4

Didn't do this A1 part. Too many people in back to get anything done. Will do it another time at home or something.

Day 1 - 10

Sorry- I know this isn't ideal for me to post all at once. 

I like this programming. Seems good for me for the time being. I like the increasing weight emom's. Been getting in more stretching/rom wod at night and a few rowing workouts here and there. I posted some of the row's here but think I missed one or two.  

Day 1 A. Ido Portal Basic shoulder ROM and Stability Routine https://www.youtube.com/watch?v=1YHIV4a81Os

Yup- shit is hard

B. Ido Portal Scapular mobolization routine https://www.youtube.com/watch?v=y4Wo095zPnc

Yup

C1 Thoracic Spine Stretch with PVC Foam roller and Barbell 30 Seconds rest as needed x3

C2. Banded Lat Stretch 45 seconds each arm rest as needed x3

D1. Banded Pec stretch 45 seconds each arm https://www.youtube.com/watch?v=DhjH7brjzwY D2. Assisted pec stretch with Barbell 30 seconds total https://www.youtube.com/watch?v=JdWyf9whDKU

Yup to all of the above

+ Row 10 Cals 10 Deadlifts 315lbs Rest 10 minutes x4

1:06 hmmm... DL was kinda hard shouldn't be

1:06 

1:12

126 but I only rested 4mn. Wanted to get done

Day 2 

A. Banded Sampson Stretch 1 minute each leg at the end of the 1 minute 10 hang over head pulses to end range of motion x2 

B. Toe Elevated Hamstring Pulses 30 reps each side x3 

C. Seated Stradble sit 30 seconds x3 if you need to place an abmat or foam roller between your feet and butt to take pressure off of your knees 

More of a stretch in ankles

D1. 10 Therapy Band Abduction each leg band around ankles x3 D2. 10 Slow Control air squats with Therapy band around ankles x3 

D3. 10 Slow Controlled Air Squats with Therapy band around knees x3 

Yup

E. Back Squat 5x8 rest 2 minutes btwn sets 

Staying light. Haven't really worked out in over 2 weeks. 

225 

245

245

245

245

F. KB Front Rack Squats KB in each hand 10-12 Reps reps 2 Seconds Down 1 Second Pause 2 Seconds up 1 second Pause x3

53 x10 

Day 3 

Row 500M @ 1:47-49Pace 

30 Wall Ball Tosses 

Rest 90 seconds 

x4

+ 15 Min AMRAP 

100ft Waiter Walk with KB heaviest possible 1 arm at a time 100ft farmers carry 100lb Dumbells 

1 min Plank on Low Rings 

AB 2 minutes @80-85%

Yup- just about 3 rounds. Slow on ad but decent on everything else. 60rpm+ on ad. 

Rest day:

Row easy 5k: 21:00

Rom wod

Day 4 

A. Banded Sampson Stretch 1 minute each leg at the end of the 1 minute 10 hang over head pulses to end range of motion x2 

Yup

B. Toe Elevated Hamstring Pulses 30 reps each side x3 

Yup

C. Seated Stradble sit 30 seconds x3 if you need to place an abmat or foam roller between your feet and butt to take pressure off of your knees 

Yup

D1. 10 Therapy Band Abduction each leg band around ankles x3 

D2. 10 Slow Control air squats with Therapy band around ankles x3 

D3. 10 Slow Controlled Air Squats with Therapy band around knees x3 

Yup

E. EMOM 2 Power Cleans Build until Failure start at 185 increase 10 lbs every minute 

Yeah- my second rep at 235 was a squat. I thought I would get to 235 so I wasn't far off

F. Back squat 6x2 rest 2 minutes btwn sets 

305 ok. A bit forward on 2nd rep each time

+ AB 15 Seconds AFAP Rest 5 minutes x4

14cal

14cal

14cal

15cal

Rowed 5k at night. 20:43. Slow for most. Kinda fast at end. 1:40 for last 400m

Romwod

Day 5

A. Ido Portal Basic shoulder ROM and Stability Routine https://www.youtube.com/watch?v=1YHIV4a81Os

B. Ido Portal Scapular mobolization routine https://www.youtube.com/watch?v=y4Wo095zPnc 

C1 Thoracic Spine Stretch with PVC Foam roller and Barbell 30 Seconds rest as needed x3 

C2. Banded Lat Stretch 45 seconds each arm rest as needed x3 

D1. Banded Pec stretch 45 seconds each arm https://www.youtube.com/watch?v=DhjH7brjzwY 

D2. Assisted pec stretch with Barbell 30 seconds total https://www.youtube.com/watch?v=JdWyf9whDKU 

Did all the mobility stuff, some before, some after, some at home

E. EMOM 2 Squat Snatches until Failure add 10lbs every minute Start at 95lbs 

Nope but will fit in another day 

F. Split jerk 8 Singles @ 75-80% 1rm rest 2 minutes btwn singles 

Yes but did from floor. So, it was really a clean and split jerk. 

Did all at 215, felt pretty good. 

+ 3 min AMRAP 

10 Chest to Bar Pull ups 

10 Burpee Box Jumps 20" 

Rest 90 seconds 

x3 

4+ 6 all unbroken

3 +6 sets of 5 until the last few pull-ups.  

3+8 smaller sets on pull-ups

+ 

G1. Dumbell Reversie Flies 10-12 reps rest 1 minute x3 

G2. Powell Raises 10-12 Reps rest 1 minute btwn arms and exercises x3

Didn't have time for all this with Luca. Maybe I should have moved quicker. I was there for over an hr, I should have gotten more done but i was having fun being there and hanging out with peeps. Did some of the mobility and then more at home. 

Day 6 

A. Ido Portal Basic shoulder ROM and Stability Routine https://www.youtube.com/watch?v=1YHIV4a81Os 

B. Ido Portal Scapular mobolization routine https://www.youtube.com/watch?v=y4Wo095zPnc 

C1 Thoracic Spine Stretch with PVC Foam roller and Barbell 30 Seconds rest as needed x3 

C2. Banded Lat Stretch 45 seconds each arm rest as needed x3 

D1. Banded Pec stretch 45 seconds each arm https://www.youtube.com/watch?v=DhjH7brjzwY 

D2. Assisted pec stretch with Barbell 30 seconds total https://www.youtube.com/watch?v=JdWyf9whDKU 

Did all the mobility

+ 

Row 10 Cals 

10 Deadlifts 315lbs 

Rest 10 minutes 

x5

1:09 6/4 on DL

1:10 6/4

1:11 6/4

1:13 6/4 

1:20 6/4 not sure why slower. Didn't feel slower

Funny I was slower then last week but did bigger sets of DL. Maybe rested to long between. 

Day 7 

A. Banded Sampson Stretch 1 minute each leg at the end of the 1 minute 10 hang over head pulses to end range of motion x2 B. Toe Elevated Hamstring Pulses 30 reps each side x3 

C. Seated Stradble sit 30 seconds x3 if you need to place an abmat or foam roller between your feet and butt to take pressure off of your knees 

D1. 10 Therapy Band Abduction each leg band around ankles x3 D2. 10 Slow Control air squats with Therapy band around ankles x3 

D3. 10 Slow Controlled Air Squats with Therapy band around knees x3 

Did all the mobility/movement stuff

E. Back Squat 6x8 rest 2 minutes btwn sets 

275 for all. Felt it in my low back at toward the end but was ok overall. 

F. KB Front Rack Squats KB in each hand 10-12 Reps reps 2 Seconds Down 1 Second Pause 2 Seconds up 1 second Pause x4

Didn't have time for the front rack KB stuff. To many people in back, made for a slow workout. 

Day 8 

Row 500M @ 1:47-49Pace

30 Burpeesa

Rest 90 seconds 

x5 

3:30

3:43

3:50

3:48

4:54

Did this at home

+ 15 Min AMRAP 

100ft Waiter Walk with KB heaviest possible 1 arm at a time 100ft farmers carry 100lb Dumbells 

1 min Plank on Low Rings 

AB 2 minutes @80-85%

Did 15mn because I really had to go get Luca did just

shy of 3 rounds. Plank was harder this week. Probably because I worked out earlier too. Did waiter walk with 53lbs. Was supposed to be 20mn

Stopped at gym in evening and did this really quickly. Totally rushed it but better the. Nothing. 

Day 9 

A. Banded Sampson Stretch 1 minute each leg at the end of the 1 minute 10 hang over head pulses to end range of motion x2 B. Toe Elevated Hamstring Pulses 30 reps each side x3 

C. Seated Stradble sit 30 seconds x3 if you need to place an abmat or foam roller between your feet and butt to take pressure off of your knees 

D1. 10 Therapy Band Abduction each leg band around ankles x3 D2. 10 Slow Control air squats with Therapy band around ankles x3 

D3. 10 Slow Controlled Air Squats with Therapy band around knees x3 

Yup- did all this. 

E. EMOM 2 Power Cleans Build until Failure start at 185 increase 10 lbs every 2 minutes 

Same as last week. 235 but my second rep was a squat. I like this emom of two reps increasing weight. 

F. Back squat 6x2 rest 2 minutes btwn sets 

315 felt really good stayed vertical with chest up. Thought about doing more weight but wanted to be able to keep chest up and work on that instead of pushing it more. 

+ AB 15 Seconds AFAP Rest 5 minutes x5

15cal, 15cal, 15cal, 14cal, 14cal

First 3 were pretty easy. Then heart rate started getting/staying more elevated. Kinda felt like puking by last round. 

Day 10 A. Ido Portal Basic shoulder ROM and Stability Routine https://www.youtube.com/watch?v=1YHIV4a81Os B. Ido Portal Scapular mobolization routine https://www.youtube.com/watch?v=y4Wo095zPnc C1 Thoracic Spine Stretch with PVC Foam roller and Barbell 30 Seconds rest as needed x3 C2. Banded Lat Stretch 45 seconds each arm rest as needed x3 D1. Banded Pec stretch 45 seconds each arm https://www.youtube.com/watch?v=DhjH7brjzwY D2. Assisted pec stretch with Barbell 30 seconds total https://www.youtube.com/watch?v=JdWyf9whDKU E. EMOM 2 Squat Snatches until Failure add 10lbs 2 every minute Start at 115lbs 

185

F. Split jerk 8 Singles @ 75-80% 1rm rest 2 minutes btwn singles

215

 + 4 min AMRAP 

10 Toes to bar 

10 Burpee Box Jumps 20" 

Rest 90 seconds x3 

3 + 3 t2b terrible. Pull sucks, hips tired 

2 + 11:  2'a and singles on t2b after first round

2 +9: all singles on t2b after first round. First round; 3,3,2,2.

 All burpees were good

+ G1. Dumbell Reversie Flies 10-12 reps rest 1 minute x3 G2. Powell Raises 10-12 Reps rest 1 minute btwn arms and exercises x3

Not now. Maybe later. Been here too long

Part of day 5; 1/24/16

Day 5 

A. 30 Back Squats For Time @ 315lbs 

8:32

Started with set of 5 then 4 then 3's for the remainder. Rested about 30secs on each break. Took a little longer because squat rack in garage is not as stable so have to be careful reracking. Should have just taken from floor-haha

+ EMOM 30 minutes 

Min 1 18 Wall Ball Tosses 

Min 2: 10 Step ups 20" Box 53lb KB each hand 

Min 3: 12 Toes to Bar

This part didn't happen. Was planning on resting and playing broomball on Monday. May try to swing into gym and do this quick. 

Row at home; 1/23/16

500m row @ 1:42 pace,rest 2mn 

X10

1:42 stroke rate too fast. 33 s/m. My quads are way to tight. Causing me issues rowing. Not sure why they are so tight right now and yesterday. 

1:43

1:46 I'm going at 1:50 for the rest. Can't hang, I'm so far from full range of motions because I'm so tight right now

1:47

1:47

1:47

1:47

1:47

1:47

1:47 so ugly. I wasn't looking at monitor for first bit and then realized I had rowed about 200 at a 1:39 pace. I figured I would try to hold it and blew up with 200 meters left. Slowed way down to about 1:53. Still averages out ok

Day 3; 1/18/16

IDay 3 A. Shoulder Mobility 20 minutes B. Push Jerk Clusters 3.3.3 rest 2 minutes x3 rest 20 seconds btwn reps 

225 failed last one

215

215

Not so good today. 

+ 15 min AMRAP 20 Burpees 15 Chest to Bar Pull ups 10 Toes To Bar 5 Muscle ups

3 + 20. 

No good. Pretty tired today, didn't sleep a whole lot and nutrition hasn't been substantial today. Long breaks. Grip was better then I expected but I rested a bit so....

01/22/16; day 4

Day 4 

A1 30 Second Single Arm Farmer carry each arm rest 1 minute x4 

A2. 45 Second Hallow Body hold rest 1 minute x4 

A3. 1 minute Reverse plank Hold GHD with 25lb Plate on chest rest 1 minute 

x4 

Couldn't hold the 25lb plate. Did for 30 secs on the first two rounds and then 30 secs without. Didn't use it at all on last two rounds and it was still really hard. 

+ 10 sets 10 Thrusters 95lbs 10 Burpees Row 250M @ 1:45 Pace Rest 2 minutes btwn sets

1:43

1:40

1:46

1:51 row is dying. Really bad headache-sleep and water issues

1:53

2:00

2:01 row is more like 1:53pace

2:00 

2:04

2:00

Haven't worked out in few days. Feel it. Hardly slept in Vegas, feel it.  Thrusters and burpees fine.