Strength Training:
Front Squats:
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 365x0 (fell out of the groove in the bottom and lost it)
- Work Sets: 260x 5, 5, 5 (go up 5 lbs)
Box Jumps @ 36":
- 5, 4, 3, 2, 1 (immediately following each warm up set of front squats)
Ring Rows:
- Warm Ups: 0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets: 0x 8, 8, 8, 8, 8
Glute/Ham Raises:
- 0x 10, 10, 10 (go up 5 lbs)
Conditioning:
AMRAP in 10:00:
- Unbroken Wall Balls (20 lbs to a 10' target)
- Twice the number of Double Unders each time I broke a set.
Score: 97 Wall Balls total and 194 Double Unders
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