Fitness/Performance
A. RDL 5×3 aim for 5-10lbs more then previous weeks.
B. For time:
25 WallBalls (20/10)
2 Pull ups
20 WB
4 PU
15 WB
6 PU
10 WB
8 PU
5 WB
10 PU
Sport:
A. RDL’s – 5×3 @ or above 1RM clean
B. For Time:
35 Wallballs (20/14)
4 Chest to Bar
25 WB
8 C2B
15 WB
12 C2B
5 WB
16 C2B
C. Front squats 6×3 @85%
-Results to Comments.
A. 155# wish my grip was better
B. 5:43 (14#wb, green band)
A. 125#
B. 8:35 – skinny blue band through set of 6 PU’s, then moved to thicker blue band – strict PU’s are hard!
A. Missed back squats Tuesday, so did them today 6×2 1st rep with 3 second pause at the bottom at 185.
B. 9:10ish… 16 pound wallball at 10 foot target, thicker red band for strict pull-ups. TOUGH.
C. Finished off with Front squats with Amy D. 6×3 at 155.
Sport:
A. 175-200-200-200-200
B. 6:52 Rx
7:00 RX strict pull ups.
A: 105, 125, 135, 135, 135
B: 9:10, red/green band – not good at strict pull ups, wow, I’ve got some weakness there!!
A: 135# all sets
B: 5:18, ring rows, 10 Lb. wall balls.
It felt great to be back after 4 months. Great coaching Nic!
A. 135-185-205-215-225-225-225 – felt really good today
B. 5:55 – @20# wallballs, green band strict pull-ups. First set of wallballs fast, sets after that a lot slower!