[A] Run 1 mile
[B] 10 minute EMOM:
3 Strict pull-ups
[C] Tuck holds
Seconds 30-25-20-15-10-5
1:1 ratio work-to-rest
[D] Skill work
5 x :30 second hold handstand/plank progression
5 Hollow rocks immediately after hold
PM
PM
[A]Strength:
Pausing back squats -5x3 @60-70%, try to build on last week's numbers- 5-10lb- 3 sec pause at bottom
215, 215,215,215,215
[B] Benchmark workout: This is a test! We will be redoing this from time to time to test recovery.
For time: all out effort
250m Row
15 KB swings- #70
15 Burpees
15 KB swings
250m Row
Rest 8 min
Repeat for 2 sets total
[B] Benchmark workout: This is a test! We will be redoing this from time to time to test recovery.
For time: all out effort
250m Row
15 KB swings- #70
15 Burpees
15 KB swings
250m Row
Rest 8 min
Repeat for 2 sets total
4:02/4:10
Everything UB. Forearm are tight. Burpees were consistent not blazing fast
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