OHS 6x4

3 RFT:
500m Row
50 Air Squats
50 Double Unders

Took 21:00 to finish. Really worked on my form for the rowing, but still only managed 1:50 as my best 500m time. I'm debating if I need to increase the tension or pace at my current tension. 50 Air Squats had to be broken up, definitely need to work on them. As for the Double Unders, I was able to string together 26 consectively in my last set.

I strained a muscle in my back yesterday with poor form on Dead Lifts, but I went into this workout with focus on this in my warm-up - came out of the workout feeling better at the end than in the beginning.

This workout was a sign of the times that my cardio needs some serious work - need to continue pushing outside my comfort zone.

ME Lower
Deadlift Opposite style Max 2 - work up to 235x2 sumo; not my fav but felt good
(If you pull sumo, switch to conventional)

Assistance
Front Squats 4×8 Heavy @145
Reverse Hyper 4×10
GHR Situps 4×10
Metcon
Prowler Sprints.. Add weight every trip - 10 min cap w 30 seconds rest between trips
worked from 50 to 110# adding 10#s each trip

ME Upper
Reverse Band Bench Max 3 - worked up to 175x3
make small jumps in weight, get the sets in.

Assistance
Tricep rollbacks-60 reps @12#
Dips 3×12
Shoulder press 4×8

Metcon
3 rnds
100m prowler push w 50#
25 dueling ropes

Towel Chin Ups + Strict Push Ups (elbows touching sides, palms in close):
- 3 rounds
- 10 + 10

Standing Dumbell Curls + Tricep Kick Backs (each arm):
- 16kg x 10 + 10kg x 10 (each dumbbell)
- 18kg x 10 + 10kg x 10
- 20kg x 10 + 10kg x 10
- 22kg x 9 + 10kg x 10
- 24kg x 7 + 10kg x 10

Standing Ezi Bar Curl + Wide Dumbbell Curls + Weighted DIps:
- 3 rounds
- 20kg x 10 + 10kg x 7 + 20kg x 10

Cable Tricep Push Down (with rope):
- 16kg x 10
- 21kg x 10
- 28kg x 10

Lat Pull Down Machine (palms facing down, bicep curl bar down):
- 19kg x 10
- 26kg x 10
- 21.5kg x 10

Cable Tricep Pull Down (each arm) + Cable Bicep Curl (palms facing down):
- 6.25kg x 7 + 16.25kg x 10
- 8.75kg x 7 + 21.25kg x 10
- 8.75kg x 7 + 26.25kg x 10

Body Drag Barbell Curl + Barbell Curl + Push Ups (elbows touching sides, hands close):
- 20kg x 7 + 20kg x 7 + 10
- 22.5kg x 7 + 22.5kg x 6 + 10
- 25kg x 7 + 25kg x 7 + 10
- 30kg x 7 + 30kg x 7 + 10

Barbell Curls (bottom half, top half, full) + Push Ups (elbows touching sides, hands close):
- 3 rounds, can't drop barbell untill all reps done in set
- 17.5kg x 3,3,3,2,2,2,1,1,1 + 10

Row 500m @ 2mins/500m

EMOM 20:
1. 10 (5+5) 1-Arm Crossbody DL
2. 10 Dbl DB Sotts Press
3. 30s Ring Plank Hold
4. 45s Glute Bridge March
5. Rest

AMRAP 15:00

10x hand-release push-ups
15x abmat sit-ups
20x air squats

Deadlift 4 RM, then 3x2 @ same weight

• 2-3min. Run/Row/Bike

• 1x

• 60s. Spider lunge w/ twist

• 60s. Up/down dog

• 60s. Shoulder rotations w/ stick

• 2x
  6 Muscle snatch (Below knees)
  6 OHS
  6 Press behind neck

• 2x
  3 position Power snatch
  3 position squat snatch
  Add weights...

• 2x3 Tng Snatch

• Mobility between rounds.

Day 3
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
5-5-5 -> 70.0 kg

Bench Press 3 sets x 5 reps
5-5-5 -> 42.5 kg

Deadlift 1 set x 5 reps
5- -> 77.5 kg

ready for +2,5kg