Day 4 – 12.7.17

Weightlifting

A. Back Squat – In 12 min build to a heavy 3RM

Conditioning

B. 6 RFT
8 HSPU
8 OH step walking lunges (135, 95)
16 box jump overs

Extra strength

C. Single Arm Dumbell Press (4×8/side)

3 Comments

  1. A) 205/225/255/275/300/310 (10# pr)

    put the belt on at 300. Weight actually felt heavier than I expected as I was building. The belt makes such a big difference. Might have been able to hit 315 but ran out of time

    B) 10:00

    HSPU and lunges were UB. Box jumps were jump–land/turnaround to face box–jump. No rebounding. Gave myself a few extra seconds before going into the HSPU and lunges to make sure I could go ub. Felt like I kept a pretty even pace throughout.

    C) 40/45/50/50

    extra:

    3RFT
    accumulate 1:00 L-sit on rings
    20 Calories on rower with damper on 10

    L-sits: 40+10+10, 20+20+15+5, 20+20+11+9
    row: 1:01, 1:00, :53

    Reply
    • time was 10:16 on the L-sit workout

      Reply
  2. Active recovery today

    500 row

    Crossover symitry

    5x :20 handstand hold

    Row 10:00
    Bike 10:00

    Crossover symitry

    Stretch

    Reply

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