Day 5 – 1.12.18

Strength

A. Strict Press (5@60%, 4@70%, 3@80%, 2@85%, 1@87.5%, 10@70%)

Conditioning

B. Four sets for max reps/calories:
60 Seconds of Rowing
60 Seconds of Ring Muscle Ups
60 Seconds of Wall Ball Shots (30/20 lbs)
60 Seconds of Burpees

60 Seconds Rest

From FRCF

2 Comments

  1. A) followed exact %s
    85/100/115/122/125

    100×10

    B) 252 total reps (68/64/61/59)

    Row: 23/21/19/19
    MU: 5/5/5/4
    WB: 18/15/16/15
    BUR: 22/23/21/21

    Row got a little slower each round. MUs felt ok – was doing 3+2 until the last round which was 2+1+1. Hands were sweaty and couldn’t hold the false grip anymore. Wall balls were the most work in my opinion on this workout. Tough to get big sets with the 30#. Other than opening with between 7-10 I was doing sets of 3 and 4 most of the time.

    extra: crossover symmetry strength

    Reply
  2. A. 102×5, 120×4, 136×3, 145×2, 150×1, 120×10

    B.
    59 (20, 8, 12, 19)
    60 (20, 5, 15, 20)
    51 (20,4,10,17)
    54 (20,4,13,17)

    Row was even all 3 sets (tried to stay above 1300 cal/hr but had a few dips into the 12s)
    RMU: 8 was 5+3 then after that lived in sets of two
    WB: warped ball was the 12,10 sets, the new one was 15, 13. Struggled here.
    Burpees: not what they used to be for me.

    Glad that I was NOT dealing with dizziness today.

    Reply

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