abf balanced approach

This mornings workout was an upper 20% day. Felt strong and locked the fuck in. Lessons from today will ECHO through the remainder of this training cycle and the END OF TIME. I AM THE MIGHTY THOR FJFJENDNFNRJRJFNSNS.

how we do, AM workouts 

1)ABC, 1xcarry, 3-5x rounds of calisthenics and rdls, 1xarms

2)Mobility and rope

3)Press, same as ABC

4)Mobility and rope

ABC

- work up to top weight. Get.1-5 rounds adding 1 round per workout.

- back off to medium weight. 2 sets at double ABC reps (4/2/6).

- back off to light weight. 1 set at triple reps (6/3/9).

Press

- aim for rep goals at top weight. No specific reps per set but stop 1-2 before failure. Increase reps goal every workout by 5-10.

- back off to medium weight and perform 2 sets.

- back off to light weight and person 1 set.

- every set ends with goblet squats.

Carry can be whatever implement. Just take it for a walk.

Calisthenics 

- Press (archer pu, pseudo pu, ring pu, ring dip, rto pushup)

- Pull (all ring rows)

- rdl (landmine, kb, whatever)

Mobility

- focus on hips and Hamstrings.

- include light pump work for all body parts.

- coassack training.

PM

- rope flow