PERFORMANCE & FITNESS
Warm-Up.
3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only
Followed by…
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
Followed by…
Three Sets:
Single Arm Hang from Bar x 10-15 seconds per side https://www.youtube.com/watch?v=FlHSXeh8ZDU&feature=youtu.be
Alternating Plank to Pike Toe Taps x 20 reps
100 meter run
Rest as needed
Then…
Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run or 25/18 Calories of Assault Bike
15 Dumbbell Thrusters (50/35 lb DBs)
15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)
400 Meter Run or 25/18 Calories of Assault Bike
15 Devil’s Presses (50/35 lb DBs)
2.5 rounds
Yesterdays
A. Shoulder Press
55#x3, 65×3, 70×3, 64×6, 65×6, 67×6
B. Rounds 10,9,8…for time – 21:33
Bench Press @ 3/4 BW – 90#
Strict Pull Ups
***90# is probably slightly under weight..don’t own scales..but thinking this should have been some place between 95-100. I started with 100# and that would have ended in disaster. I’m with Mugu on this one…this should not be for time!
I went off script today. My chest is feeling that bench press metcon from yesterday.
I did some tempo pushups to get some blood flowing there.
5k row with nasal breathing
22:34
293 cals
10 min ab work mostly focused on obliques.
3 rounds rx
2 + 12 ???? RX
2+41
Did heavy Front squats first so used a #35 sandbag for the Metcon .
Great week! ????
2+32 RX. Dumbbells continue to be my kryptonite ????