AD 45 min @Z1
(Every 5 min get off and complete 1 TGU/arm, 10 sec FLR)
Done. Feeling great. Hips are a little tight.
PM
A. Build to a 3 RM press in 10 min
205, 210X (2/3)
Feeling stronger.
B. Emom 6 min – press x 3
165 for all sets.
C. Floor press; 3,3,3,3; rest 2 min
205, 215, 225, 235
Didn't go crazy on this one as it was my first time ever doing the movement.
+
3 rds for time @ 90%:
100m OH carry (heavy)
5 Tire Flips (sub tough DL heavy if aggravated)
50 DU’s
11:15
205 OH Carry, No tire so 405 DL's, I was out of town.
WHOAA That was fun! I felt amazing
OH Carry was done in 50m lengths.
DL's just fired me up. Went 3/2 on each set. DU's UB and easy.
Rest as needed
Then……
Recovered very quickly. Rested 2 minutes.
10 min @ 80%:
row 300m
5 HPC (135#)
15 sit ups
4 + 200m
rest 5 min
10 min @ 80%:
5 strict chin ups
10 wall ball
20 cal AD
4 + 1 wallball
The AMRAPS felt great. Breathing is solid. Recovery is great. Body feels good. Recovered.
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