Warm Up: 500m row, 2 rounds of: 5 wall balls, 5 back extentions, 5 shoulder press, sampson stretch. Then I did 15 pullups and 10 pushups, just because.
Strength: Overhead Squat: 3x5 @ 80% 1RM
95x5, 100x5, 105x5
Probably should have gone up to 110 or 115 for 5, but we ran out of time. I was feeling pretty strong today on overhead squats!
Conditioning: As many rounds possible in 12:00:
- 20 Overhead Walking Lunges (45/25#)
- 10 Ring Dips
I only did 8 dips per round because we had to do a partner workout. Kim was my partner and she would get done with her lunges when I was at 8 dips every time. She said she only did 5-7 dips each time too before we switched, so we kinda cheated on the real workout. We got either 6.5 or 7.5 rounds done though. I used the red band and tried to work on locking out at the top of the dip. My left arm can do it easily, but not my right!
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