Jeanne S. Getting Work Done.
Fitness:
A.) Back Squats
8×7 @ 65% or less – 1:30 rest between sets
B.) 10 Min AMRAP
3 Push ups
6 Ring Rows
1 Lap – half backwards
C.) Hip Bridges – 40
Performance:
A) Back Squats –
– 8×10 @ 65% or less – 1:30 rest between sets
B.) 10 Min AMRAP
3 HSPU
6 pull ups
1 Lap- half backwards
C.) Hip Bridges – 40
Competitor:
A) Back Squats – 8×10 – 1:30 rest between sets
B.) 10 Min AMRAP
3 HSPU
6 C2B
1 Lap- half backwards
C.) SUPERIOR POSTERIORS
– single leg bridge – 25 L/R
– Hip Bridges – 50
– PC march – 50 steps w/DB’s
D.) Recovery 15 min. bike – slow
A. 145lbs of hell
B. 7 rounds
Sport:
A. @ 160#
B. 6+ 9+2 laps inside (only had 22 sec left, so ran inside around gym).
Performance
A. Back Squat @155×2 @165×6
B. 5 rounds + 3 + 6, “short” HSPU (3 ab mats), strict/jumping pull-ups (as many strict as I could do first)
Loved the backwards running