Flowfit 2/3

StrongBad

Warmup: jump rope and 3 complexes with oly bar
Sq 185 x 5, 205 x 4, 225 x 3, 245 x 2, 255 x 1, 265 x 1
BP 145 x 5, 155 x 4, 165 x 3, 175 x 2, 185 x 1
Bent row 135 x 4s x 8r (interrupted for a few minutes after 2nd set)
LCCJ 16kg x 2:30/2:30
-Hips rose a little fast on the 265. Sticking with it until corrected.
-Increasing weight on BP by 5lbs across the board. Good form. I just need to focus on bending the bar more.
-LCCJs were too easy.

Flowfit2

Road

6min jog/walk/backward jog/carioca to hill
3 all out sprints up-hill (under 30sec) / walk down
6min jog/walk/backward jog/carioca back home
-fun, quick and odd looks from the morning power-walkers

FlowFit2
kneeling ab wheel 3s x 12r
side plank 1min l/r
-slowly integrating FlowFit3 stuff

Strength Saturday

warmup: 2min jump rope, 2 complexes with Oly bar
Squat 185 x 5, 205 x 4, 225 x 3, 235 x 2, 245 x 1
BP 135 x 5, 145 x 4, 155 x 3, 165 x 2, 175 x 1
Bent-row 135 x 3s x 8r
finisher: LCCJ 16kg x 2:30 l/r (AHR 163, Peak 173, min 118, rec 18* (162-144)
-Cake
-Around 2min between sets on BP and Sq. 30-60sec on BRs.
-Forgot to reset the hrm for about 10sec.

Lazy

FlowFit2

Flowin

Flowfit2 15min
-get more sleep stupid.

ICT 9

Dynamic stretching
Adapted from ICT 9
3 x (30sec burpees, 30sec chinnies, 30sec hindu pu's, 30sec lunges, 30sec medball slam, 60sec rest)
AHR 167, Peak 178, Min 86, Recovery 176-165
neck curls 25lbs x 3s x 12r
A1. Halos 25lbs 3s x 10l/10r
A2. Widegrip pull-ups 6, 5, 4
-Circuit was good. Chinnies and hindus were rough on the 3rd circuit.
-Halo/pull-up superset felt like it hit the rear delts pretty good.

Strength and flow

Dyanmic stretching
BP 155 x 5, 4, 3
Sq 205 x 5, 4, 3
DB BR 50 x 5, 70 x 5, 5
FlowFit2 15min
- 3min between sets, overall time about 50min.
- did some upper-body JM between sets of squats
- finishing up with the flowfit felt really good.
- post workout weight: a skinny fat 166.

Complex things

Dynamic stretching a couple minutes, jump rope a couple minutes
(Snatches x 5, OHS x 5, thrusters x 5, bent-row x 5) x 45, 65, 75, 85lbs
-Short and likable. Not too familiar with snatches and ohs's. I could feel it in my wrists. Thrusters are new too and are very cool.
-75 would be a good weight to stick with next time for all 4 complexes. 85 was a little wobbly on the ohs's and a little slow going up on the thrusters.
-Used the HRM for the last two sets: AHR 154, max 182, min 111, rec 180-163

Go with the flow

Flowfit 2 14-18min (somewhere around there).
-did this in my room. kinda cramped for space.

Cardio

Dynamic stretching
Jump rope 15min @ varied pace AHR 173, Peak 184, Min 124, R 180-162

Chillin

New job on Monday... Haven't worked out the whole week.

FF2 18min AHR 136, Max 151, Min 85, Recovery 142-142
JM stuff 10min
10 BW pull-ups

-Accidentally reset my watch a few minutes in to the FF so Min HR is a little high.