Individual:
Rest Day
Team:
1) 3 Rounds:
500m Row
125 Double Unders
Rest 1min
2) Back Squat:
5 @ 70%
5 @ 75%
5 @ 80%
5 @ 85%
3) 5 Rounds:
8 Cals Air Assault
15 Straight Arm, Russian KBS 70/53#
***Rest Elbows/Wrists, Go as hard as you can on these - Lots of mobility pre/post Workout***
Extra Class Work:
Muscle-Up work:
a) 5 x Max Set of MU with 2min Rest in between (If more than 6-7 MU) (If you cannot do a MU work your transitions and do b)
b) 50 Strict Ring Dips for form
This was unpleasant.
ReplyDeleteBonus Work with Chuck - we did 7 sets bc thats what I thought I read
ReplyDeleteChuck - 7/6/6/5/4/4/1 = 33 total
Cash - 4/3/3/3/2/3/2 = 20
Ha! Thank god k$ was with me !!!
ReplyDelete500 m row ( first 2 rounds kept it under 2:05 the 3rd round was a bit tougher but kept it under 2:10)
^ that was rough on the lungs!
Back squat: 160/170/180/195
^ felt good
The air dyne/Rkb
Air dyne finished each one at about 1:10-1:20
KB were fine... (Didn't take longer than 15-20sec)
Didn't time it because the clock changed due to class going on etc.
Again tough on the lungs!!!
500 M Row: kept it between 2:00 and 2:10 pace, Double unders: best set was the second round
ReplyDeleteBack Squat: 180/195/210/220
Stopped after squatting, body wasn't feeling too good. Resting until practice tomorrow :)