12 Labors

12 min Amrap Burnout strict press (95) Burnout pushups Burnout rows (95) Burnout pullups After each movement 15 calories in the air dyne

20 min CDB (82) 45 right 16 left 12 min emom 3 bench (145 + chain) 5 tbar row (100) 5x5 dips (70)

build to 3RM Hatfield split squat / giant set with 12 kbs (80) & 8 ghd sit-ups (35) 110 150 170 190 200 210 6 Hatfield ss (170) 8 ghd sit ups (35) 5 Hatfield ss 8 ghd sit ups 5 Hatfield ss 3 rounds 10 goblet step ups (80) 12 glute ham raises

10 min emom SoS to shoulder (+15) 3 reps x 8 2 x 2 Build to 1rm axle strict press / giant set with 8 pullups & 20 hollow rocks 135 x 3 145 x 3 155 165 175 180 Amrap axle strict press (145) x 8 8 pullups 5 axle strict press 8 pullups 5 axle strict press 8 pullups 4 x 12 dips (45) 20 lateral raises (10)

12 min emom 3 axle deadlift (290+chains) 5 burpee Build to 5rm Hatfield split squat / superset 20 facepulls 105 150 170 190 3 rounds 6 Hatfield split squats 170 8 ghr 10

20 min Amrap CDB (72) 45 right 32 left 12 min emom 3 bench (170+chains) 6 landmine  row 100

Build to 3RM farmers dl / superset with 10 ghd sit ups (25) 125 / hand 195 / hand 245 / hand 265 / hand 287 / hand 3 rounds 5 farmers dl (245/hand) 10 ghd sit ups (25) 3 rounds 12 Hatfield split squats (60-80-100) 8 ghr (10)

build to heavy log single 3 x 100 3 x 120 3 x 140 3 x 160 170 180 190 200 205 210 20 x 160 Farmers carry x 65 feet 195 / hand 215 / hand 245 / hand

Build to 3RM CDB Giant set 8 pull ups 8 oh side bends 72 82 92 97 102 x 2 30 CDB (82) 3 x 8 pullups 3 x 10 dips (45) 3 x 5 strict press (115-95-95) 3 rounds Burnout pushups (16-8-7) Burnout pull ups(8-6-3)

12 min emom 2 cdb (92) Some of these reps felt very clean.  I need to record these, but it feels like I do better with my elbow higher.  In any case I was glad to do any of these given the dumb shit I did to my back yesterday. 12 min emom 3 bench (155 + chains) 4 pullups 3 x 100 ft cdb waiter walk 90 dips

4 rounds :60 amrap SoS to shoulder :120 rest 4-4-2-4 Build to 3RM strict press Giant set with 10 pullups / 10 ab wheel 95 115 135 145 155 160 165 170 x 1 :( Strict press (135) x 8 6 pullups Strict press x 4 6 pullups Strict press x 5 3 rounds 20 triceps pushdowns (35) 20 curls 15 face pulls

12 min Amrap 20 kbs (80) 15 air dyne calories 10 burpees 165 reps Knee felt horrible last night and merely not good today.  Deep squats clearly aggravate it.  Given where the pain is and what bothers it, probably a meniscus injury.   I’ll get it looked at after Alabam Max Out. For now I’ll stick to movements that I know won’t aggravate my knee.  To build up some strength in that leg I’ll probably do some bugenhagen squats each week and eventually work up to high bilateral squats.  Single leg work is going to be the way to go for now.

12 min emom 3 ssb squats (170 + chains) 4 k2e 12 min emom 3 axle deadlifts (245 + chains) 4 burpee 3 x 8 ghr (10) 1 x 10 ghr Wanted to do more bugenhagen squats.  I wasn’t super confident in my knee however.  I felt a few minor flare ups during the pulls, so I opted for some extra mfr work instead.

12 min emom 3 x CDB clean and press (82) 12 min emom 3 x bench (140 + chains) 5 x landmine row (142) 3 rounds Max cdb hold (82) Burnout triceps push downs 10 x ghd sit ups (35)

12 min Amrap 20 kbs (80) 15 cal air dyne 10 push ups 5 rounds