Warm Up: 1100m Row, 3 rounds of: 7 kettlebell swings, 7 wall balls, 7 band pull aparts, 7 sit ups
Strength: Bench Press 5-4-3-2-1.
35x5, 55x5, 65x5, 75x5, 85x4, 95x3, 100x2, 105x1
I can't seem to get past 105 for a 1RM. I am not getting any better at bench press, but at least I am not getting worse!
Conditioning: For Quality for 15:00:
- 3 Shoulder Presses @ 65lbs
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats
- 10 Double Unders
9 rounds + 3 shoulder press
I should have finished the round and been on to the next but we had kind of a line to wait for the GHD machine to do hip extentions. I was booking it though. I felt like the exercises were easy enough to get a recovery from yesterday, but I still made sure to keep up a fast pace so that I could get some good conditioning in. I finished round ten after the buzzer went off. All my double unders were unbroken except for one round when the jump rope broke!
1100m Cooldown Row, 10 Pullups
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