The Real Week 1

So much volume.  At times daunting the amount of time spent at the gym getting it in but I am loving it so far.  It is fun to connect and rely on these ladies to push me.  I am trying to dial in nutrition and pay attention to how I feel during the day and during and after workouts.  I am going to add gatorade into my workouts as I feel a bit lacking with 2+ hr sessions.  For some reason I get bubble guts really bad after workouts, not sure which component is doing this.  I have added sugars dextrose and carb complex to my post wo shake along with 5g of creatine.  Still taking elite fuel pre wo not sure if I am really getting anything out of it so I might not spring for another bottle.  Considering BCAAs to go in my gatorade.


Monday 8/24

50 double unders unB (45)

then

25 otm x5

10 ring rows
10 push ups
10 Jumping muscle ups, hold bottom of the dip 3 seconds, lower slowly and hold false grip as you come out

x4

30 strict HSPU - 15k plate and 2 mats

2 tough PC - 65k
2 strict pull ups
OTM x10

Back squat 5x5 - sets across @85k

Grace 43k

600m Run

40 WB 20#

100 DU w/ Zeus Rope

19:54

Tuesday 8/25

10 WB OT :30 x8 8th - shitty
(1:00)
Max unB -19

Wall Walk max hold
db bent over reverse fly -12#
db lateral raise - 8#
x4

2 Snatch 65% - 35k
2 MU (4CTR + 4 Dips)
OTM x10 - 2 rounds behind 14min

20 min EMOM
E: 9 Cal AC
O: 10 PP @ 30k

Wednesday 8/26
REST

Thursday 8/27
AC 15min Z1
:15s 100%
:45 Z1
X3

10 Archer Pushups
10 Ring Rows
x4

C&J 1 RM 10 min - 74k

2 C&J @80% OTM x10 60k

10 hspu
20 WB 14#
x3 - terrible shoulders smoked

Snatch 3,3,3 - 48k
Split Jerk 2,2,2 -55,60,65
FS 7,7,7 - 65,68,70

3:00
50 WB
Max cals AC -9 cal


Friday 8/28

Mobility

10 Burpees OTM x10

10 Ring Dip - Felt awesome
10 Ring Row
x4

15 MU - got on top of the rings 1x but couldn't dip out.  I think it is coming back!  Shoulder is pretty achy going to have to figure out what to do about that.

PS 45k
CTB - figured them out halfway through the 15s
14:49

Row 500m
1 RC
Run 400m
1 RC
x5
29:54~

Saturday 8/29
REST

Sunday 8/30

1500m Row Z1 7:38

BS 5x3 - maybe I read this wrong I thought is was 5 sets of 3 but the girls said 3 sets of 5 so that is what we did

85,87,89!

400m Run
20 KBS 16k
20 Pushups
x5 18:03

10 tgu 12k
10 sots press - 15k, 10x3
x4

15 ttb 13,12,10 - unB (so exciting)
15 sHSPU - 2 mats 15k plate
x3

Shoulder just now getting achy as I type.  Time to do mobility.  Looking forward to next week now that I know what to expect.  I already feel like I am getting better.  I'm sure there will be a few ups and downs next week.

Need more sleep.