Warm up:
3x200m strider, rest 45-60 sec
3x2 HHS
HBBS: 4x5 @ 75-80%
Strength:
a) 4x5 benchpress
b) 4x5 RDL
Strength 2:
a) 3x8 lateral raise
b) 3xME supine row
Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1
PT:
3x10 banded shuffle
HBBS: 245, 265x3
ReplyDeleteStrength:
a) Lateral OH: 15#
b) 15,15,15
Core:
a) 4x10 ghd situps
b) 4x10 hug a twinkie
a) Bench: 175
Deleteb) RDL: 225
Barbell:
ReplyDelete(made up monday's, because i squatted yesterday)
4x3 HS @ 105, 1x3 @ 115
5x3 HC + PJ @ 155
Strength:
4x5 bench @ 145
deadlifting tomorrow
cond/skill practice
500 m row
12 t2b
12 box jumps
500m row
9 t2b
9 box jumps
500m row
6 t2b
6 box jumps
also, registered for the open, excited
HBBS: 220
ReplyDeleteStrength 1:
a) Bench: 195
b) RDL: 50
Strength 2:
a) Lateral OH: 15#
b) 15,15,15
PT:
done