Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Reverse Hypers
Strength:
Box Squats 3x5 adding 5 lbs to last workout:
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 375x1
- Work Sets: 315x 3x5- Finally back to 3 plates!
Shoulder Press 3x5 adding 2.5 lbs to last workout:
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 205x1
- Work Sets: 175x 3x5
Conditioning:
7 Rounds for time of:
- 7 KB Snatch Left Hand (70 lbs)
- 7 KB Snatch Right Hand
- 7 Strict Pull Ups
Score: 19:26. I did the first 3 rounds as prescribed, but rounds 4-7 I did most strict but kipped a few. Strict pull ups are one of the movements that really hurts my arm on my injured side, so I just did as many pain free reps as possible. All snatch sets were unbroken.
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