Women 3 and Aerobic

Aerobic. Tried to stay in zone 3
30m
10m bike---10m stepper---10 min bag work

HR
20 in zone
avg 141
peak 161
Cal 480
recovery 162-120 42

Women 3
Side and Back hammerfist
Pivoting elbow
Front and Back breakfall
Front and Back Choke against wall

Rankel

AMRAP 20m

6x155 DL
7 Burpee Pullups
10 24kg swings
60 jumping jacks (subbed for 200m run)

7 Rounds

HR
11 min in zone 4
Avg 161
Peak 178 (max achieved so far)
Cal 401
Recovery 174-134 40

Monday Pad

Hit some pads for 20m but lame lame lame. No real work

Sunday 531

DL 3x205
BP 3x185
Sq 3x185
3x7 dips

Hard Filthy Fifty

Lost the entry so don't have HR info. In zone 4 20min. Peak 170
Forgot Order

Pull Ups
Incline Set Ups
Swings
Lunges 45
Push Press 45
Wall Ball
Heavy rope
Snatches
Burpees

531 and KM Open

BP 3x3 185
Sq 3x3 185
DL 3x3 205

KM Open
Straight Punch
Punch overs from back to belly
Knees
Driving Punches-sprawl-dodge head kick-knees
Front Kick to vertical target
Headlock from side
Multiple opponent knee other person attacks with headlock from side

531 and women2

Had a damn cold this week.

Week 1 Month 5 of 531

Women 2
Belly eyes hidden find partner groin kick
Elbow 1,2,3,7'
Knees
Choke from front stationary
Choke from front with push