Warm up:
3 Rounds
8 x Goblet squats
8 x KB swings
8 x RDL
8 x KB Push Press (4 each side)
Strength:
Sumo Deadlift 1 - 1 - 1 - 1 - 1
225 - 245 - 275 - 300(PR)- 315(f)
First time hitting 300# in anything, feels pretty damn good!
Ring Dips
7 - 6 - 6
Conditioning:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Renegade Rows 30lb DB
Weighted sit ups with 30lb DB each arm
16 mins 40 secs (around there)
Sit ups were brutal!
Endurance:
Intervals Row 4 x 1000m w/ 2:30 rest in between
Tried to stay within 5K pace, staid between 4:13 to 4:18
No comments:
Post a Comment