Strength Training:
Squat (1RM attempt):
- Worked up to a successful 435x1, then failed at 455. I'm going to call 440 my 1RM for the next training block). I did 12 total sets of squats from the bar up to 435.
Box Jumps @ 36":
- 12x3
Weighted Pull Ups:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 50x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Barbell Hip Thrusts:
- 325x 8, 8, 8
Conditioning:
AMRAP in 10:00 of:
- 8 Ring Rows
- 8 GHD Sit Ups
- 1/2 Gasser
Score: 5 rounds + 8 ring rows, 8 sit ups, and just over half of the run.
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