Double day again. Smile!
AM:
Warm up:
Box jumps from seated: 5x3 (raising box but not max height)
Bandz for 10min
Speed box squats: 45x10, x5, x3, 10x65%x2 with Chains
Speed deads: 135x5, x3, x1, 10x75%x1
GHR: 3xAMRAP
Back ext: 3x25
Hypers: 3x25
OH situps 3x 8 @75#
2 x 1200 m row ( keep within 10 sec of your 1st row)
PM:
45 Front Squats @ BW ( Keep time and try and hit as fewest sets as possible)
then
10 x 100m 90# prowler sprints
Rest 60-90 sec between sprints
POST YOUR WEIGHTS, SCORES AND TIME - AOD
2 comments:
Speed box squats with 50# of chains: 45x10, x5, x 3 x95, 135, 185, 205,
Then
, 10x65%x2 with Chains using 245
Speed deads: 135x5, 225x3, 275x1, 10x75%x1 @405 so (305#) easy but back was getting tight
GHR: 3xAMRAP - 10,10,10
Back ext: 3x25
Hypers: 3x25 @ 160#
OH situps 3x 8 @75#
Last set could only do 6
2 x 1200 m row ( keep within 10 sec of your 1st row)
4:11.9,4:07.9
PM:
45 Front Squats @ BW ( Keep time and try and hit as fewest sets as possible)
Used 195# and finished at 7:14
10,5,4,4,4,3,3,4,4
Mid back tightened up bad:)
then
10 x 100m 90# prowler sprints
Rest 60-90 sec between sprints
Only had time for 5
Bandz for 10min
Speed box squats: 45x10, x5, x3, 10x65%(190#)x2 with Chains
Speed deads: 135x5, x3
DNF Work out. Attempt to complete at later date
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