brcf

Tursday Did the training from wednesday amrap 10min 3bmu 7ttb 40du got 6rounds + 3bmu+7ttb bmu easy until 4rounds, then i dont know missed, ttb became hard to do Friday only did 1min row rest 30sec (pace avg 1:56) x 10 i have a accident in my feet- if you want i can do onky UB and some rows if you want change something

SN x7 x5 x3 x1 BS x10 x8 x6 x15 Skill 10 rmu 10 bmu 25t2b did 10 rmu and bmu this way 3 reps rest 30sec 2reps x 2 anaerobic day row 1min rest 5min x5 calories 31/28/26/26/25  s/m avg 40 lack of sh6oulder (left) for pull

travel so most weight work i dont do. some runnings , pullups strict alot

Bw: 81.7kg  i gonna travel so i will mix , and left aerobic/anaerobic workouts  most in Rower and  sub to run in travel today SNcomplex 2x  58% low hang sn high hang sn snatch 2 ohs BS 55%  x10 60%  x8 65% x6 50% x15 SKill 5x emom  3reps  muscleups 5x emom 4reps hspu strict workout emom 12min 5burpees 30 du

A) DL - not TNg 50% x12 55% x10 60% x8 B) amrap 10min - not so good too ( https://youtu.be/rQBG6ED4x9s ) 40du 1 round DT 3 ring mu note? posteior chain still sore - i dont know wh6y i did dropping DL - first time i did this. arms little tired for oh too C) Skill - i forgot - gonna do tomorrow acessories - ok!

A. CeJ 50 % x9 55% x7 60% x5 65% x3 B) MAx 10 calories bike posterior ch6ain sore 144 cal not good ( last time 150cal in 9`ish ) C) skill 20h6spu/20 ctb strict hspu deficit 10reps emom 1 e 2 reps than w/o deficit

Dont sleep too weel , my th6rowth a little sick. Legs still sore Bw: 81,9 today i change my macros ( https://cfbrasil.tumblr.com/post/167270165972 ) 4030kcal 450carbs 220ptn 150fat AM. (10 - ó clock) 7km row -  https://cfbrasil.tumblr.com/post/167270387722  i did go for 10k , but my ass , and arms in the begging is a issue PM (15h) warmup done Push Press 53% x 10 58%x 8 press 5 3% +/-   x12 62% +/-  x 10 wod ( https://youtu.be/0rVJ6IorABw ) 4rds 30 alt DB SN 7 bar mu 12:07 Skill - Did not 50pistols 50ft h6s walk

Bw: 81,6kg Legs very sore from yesterday warm-up - done skill - 15mu / 30 t2b MU - emom 3 reps t2b  12/12/6* back squat 50% x12 55%  x10 60 % x8 wod -anaerobic day 5rds 1min row  5min rest SUB to Bike today  Rpm 75 for all , really hrd last 20sec

AM (10-11:00) 10k row easy pace PM WARMUP SNATCH 50 %x9 56* x7 58% x5 64% x3 WOD - https://youtu.be/VN4-TAvldao amrap 14min - shoulders BURN - legs ok , cardio ok 40wb 20 s2oh (95lbs) 267reps SKILL 20hspu strict 20 ctb strict hspu - max reps rest 1min 8/6/4/3 ctb set of 5

only workou from friday 8 rds 30sec on 2:30 rest sub row to run in uphill

Warmup - DONE CeJ  45% x 9  50% x 7  55% x 5  55% x 3 WOD - Changed friday to saturday - maybe cant training tomorrow 3RDS FT: 20 SQ SN ( 75) 20 WB 7:01"  (  https://youtu.be/q7e45lyaHis ) - dindt do any warmup this time - feel right leg and lowerback on the right side SKill 20 HSPU Did EMOM 3reps.3..3.,,,,,then 2 Acessories Thruster becnhpress barbell row

Noon - 13 P.M Warmup - Done Push press 50% x 10reps  55 x 8 reps Bench press 50% x 10 55 x 10 reps AMRAP 12min 5MU 10 thruster ( 75lbs) 15 Burpees face bar 4Rds + 2 MU https://youtu.be/0TIe5QotQF8 Night 18?40- PM Row 10k  ( https://cfbrasil.tumblr.com/post/167027342677 ) - My HR is from garmin fenix5 wrist so i think its not very accurate for fast change or not too close of my wrist , probably this why the peak + 15Min airbike rpm avg 53

Warmup - Done Back Squat 44% x 12 reps 50% x 10 reps 53% x 8 reps Skill 15 Ring MU  - did Emom E: 2MU O: 1 Strcit MU 30 T2b - Did after rower 2 sets of 15 Max Aerobic Power ( https://cfbrasil.tumblr.com/post/167019057672 ) Rower 30Sec  ON 30sec OFF x 12