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)
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)
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
time was 10:16 on the L-sit workout
Active recovery today
500 row
Crossover symitry
5x :20 handstand hold
Row 10:00
Bike 10:00
Crossover symitry
Stretch