Performance:
A. Back Squats 4 x 5 reps @ 70%
B. 800m run
3 rounds of
20 walking Lunges
20 Wallball 20/14
20 HR PU
then 800m run
Sport:
A. Back Squat 4 x 5 reps (2 pause/3 regular speed)
B. 800m Run
3 rounds of
16 Front rack lunges (in place) 95/65
8/5 Burpee MU
20 Wallball 25/20
finish with 800m Run
C. 3x 500m row (1:1 rest ratio)
2k row easy
-post results to comments.
A.) Strained back yesterday, so skipped the back squats. Did bike, got on foam roller and did some back extensions. Felt a lot better when I was done.
B.) 20:46 Did wall shots instead of wall balls due to back. Felt really good when I was done and I’m so happy I came in today and kept moving. Running seems to be getting better for me. Liked this workout.
A. 4 @ 150#
B. 21:44 (Lunges w 2 – 8kg kb, WB @ 12#, knee PU)…my legs are now jello
C. 4 x 30 sec planks after class
A. 110#
B. 17:21 Rx
2 pause 3 regular back squats
155-165-165-165-175
B. 18:26
800 m run
3 rds
16 racked lunges @ 65
20 wall balls @ 16
20 HR push ups
800 m run
Sport:
A. 175 all sets
B. 20:51 Rx. MU felt good today!
C. Done
HS walking practice. Getting more comfortable with it, but still have a long way to go.
Performance
Warmup – made it 1:30 on the handstand hold which I felt pretty good with.
A. 185-195-205-205-205. Hamstrings were tight.
B. 17:50 Rx. Push-ups were probably the hardest part at the end, final run was tough but doable.
C. BIR (Before It Rains): ~ 100x rounds of lawn mowing
A. I think I worked up to 165.. not sure.
B. 20:09 with 65# front rack squats for 2 rounds. 14# WB and HR pushups.
C. FIT class. Was a little less strenuous tonight, so worked perfectly for a second/aerobic workout. 5 rounds 30/15s 1 minute rest— Orange KB DL (12-15 every round); 10-11 burpeess per round; 16 bird dogs per round; 150ish meters per round.
D. Abs
A. 175 for all
B sport ~22minutes but did 3 burpees mu instead of 5. Felt fine but I ran really slow…
Will do the row in am at dahlc…no time after 7:30
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