Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Reverse Hypers
- Jump Rope
Strength:
Axle Deadlifts 1x5 adding 5 lbs to last week:
Warm Ups: 45x5, 135x4, 225x3, 315x2, 405x1, 455x1
Work Set: 385x5
Pull Ups 3x max reps with 3:00 between sets:
- 8, 7, 6- These are pathetic right now, but at least I was able to get more than 5.
Conditioning:
5 Rounds for Time of:
- 10 Yard Bear Crawl (10 yards out and back)
- 3 Axle Deadlifts @ 315
- 10 Burpees with lateral jump over the bar
Time: 9:21
My arm definitely hurt during the bear crawl, but not so badly that I couldn't do it. Everything else felt fine, but I was REALLY feeling the sled pushes from yesterday in my legs. I need to do more of those so they don't tear me up so much.
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