Warm up:
10 min bands and rolling pain
Lower body sled: 2x75M per (forward; backward & mixing it up)
Seated box jumps: 5x3 (raising box height but not max)
A- Speed box: 10,5,3 then 10x2 @ 60% using chains
B- Speed deads: 135x5, 225x3, 10x70%x1
C- GHR: 3xAMRAP
D- Back ext: 3x25 using 10#
E- Hypers: 3x25 200#
F- OH situps: 3x8@70# DB
If you are feeling good today then go ahead and do any metcon of your choice(please post it though). Tomorrow will be an easier day although a double. Saturday and Sunday are going to be recovery days.
AOD
2 comments:
A- 220# with 25# chains
B- 285#
C- 10,7(cramp), 9 - kept glutes tights and back neutral!
D- I love hypers
E- forgot- crap!!!!
Warm up:
10 min bands and rolling pain
Lower body sled: 2x75M per (forward; backward & mixing it up)
A- Speed box: 10,5,3 then 10x2 @ 60% using chains
175 lbs
B- Speed deads: 135x5, 185x3, 10@225x1
C- GHR: 3xAMRAP
5-6-5
D- Back ext: 3x25 using 10#
1 set-Back tightened up
E- Hypers: 3x25 200#
Rx
F- OH situps: 3x8@70# DB
Sub- 3x15 GHD w/20 # med ball
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