Warm Up: 2 mile walk with Carter. 100 Double Unders. 2 rounds of: 7 straight leg deadlifts, 7 hip extentions, 7 ring rows, 7 wall squats
Conditioning:
Regional Workout 12.2
For time:
- Row 2,000 meters
- 50 Pistols,
alternating
- 30 Hang Cleans (225 / 135 lbs)
17:30 @ 100lbs and full pistols
I probably should have gone up in weight after I did the first 8 hang cleans without stopping. Brad said it should be hard enough to do them in sets of 3-4, but I did every set in 4,5,6, and one in 8. The pistols I used a bench for balance because I am way unbalanced now, but I did not use the bench to help push myself up...I made sure they were full and real pistols . It is SO much easier to do pistols when you have not done a 5k before like I did last week! The row I got 8:40, which is HORRIBLE. I should at least be at 8:00, so that is something I need to work on.
Extra Work: 400 Double Unders
Total Double Unders Today: 500
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