Warm Up:
- 500m Row
Then 3 Rounds of:
- 5 GHD Sit Ups
- 5 Hip Extensions
- 2 Pistols each leg
- 2 Handstand Push Ups
- 5 Pull Ups
Strength Work:
Deadlift:
Warm Up Sets:
- 135x5
- 225x4
- 315x3
- 405x2
- 495x0- Stupid nerve problem.
Work Sets:
- 420x5 (up 5 lbs from last week)
Conditioning:
3 rounds for max reps of:
- :40 of 1-arm thrusters with a 53 lbs KB
- :20 Rest
- :40 of strict pull ups
- :20 rest
- :40 of 1-arm KB power snatch at 62 lbs
- :20 rest
- :40 of mountain climbers
- :20 rest
Score: I did 236 total reps counting each foot strike in the mountain climbers as a rep. The pull ups really hurt my arm today, as did the support position in the mountain climbers, so my score reflects that.
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