45 min AD @Z1
(get off every 5 min and perform 20 sec FLR, 15 m HS walk)
Done. Body feels great. Neck is all good. Glad I was smart and took care of it all week. Ready to attack today.
PM
A. Build to a 1 RM press
220 PR, 225, PR, 235X, 230 PR
Whoa I'm pumped for this! Great progress. Best all time press was probably 215
230:
http://www.youtube.com/watch?v=_Y8nEWKaAbE
B. CGBP; 3,3,2,2,1,1; rest 2 min
225, 245, 255, 265, 285, 305 PR?
Bench felt strong today. I know I've never Close Gripped over 300# before. Very happy.
3 sets:
50m Yoke (HEAVY)
10 burpee over wall
50 m OH walk with barbell (225#)
rest 90 sec
Last set (pardon my french):
http://www.youtube.com/watch?v=thSjwP1dCaY
3:33, 4:43, 4:37
Yoke with 550#, broke every 25m
Wall Burpees are spicy
OH Carry was tough as well today. Had to break at 25m.
Honestly thought I would get it unbroken.
I think a lot of it had to do with it all being done in my backyard.
Street walking is wayyyy easier.
+
10 min @ 80-90%:
1 rope climb leg less
3 strict depth HSPU (-4”) plates
5 man maker (30#/h)
AD 20 cal
rest 5 min
10 min @ 80-90%:
10 KBS (72#)
Crawl 25m
30 DUs
HS walk 25 m
3+1 Man Maker
+
2 + 10 KBS
First AMRAP was fine.
Second was tough. All done outside. HS walk on the sidewalk needs work.
Double Unders in the wind are a new challenge as well.
50m Yoke (HEAVY)
10 burpee over wall
50 m OH walk with barbell (225#)
rest 90 sec
Last set (pardon my french):
http://www.youtube.com/watch?v=thSjwP1dCaY
3:33, 4:43, 4:37
Yoke with 550#, broke every 25m
Wall Burpees are spicy
OH Carry was tough as well today. Had to break at 25m.
Honestly thought I would get it unbroken.
I think a lot of it had to do with it all being done in my backyard.
Street walking is wayyyy easier.
+
10 min @ 80-90%:
1 rope climb leg less
3 strict depth HSPU (-4”) plates
5 man maker (30#/h)
AD 20 cal
rest 5 min
10 min @ 80-90%:
10 KBS (72#)
Crawl 25m
30 DUs
HS walk 25 m
3+1 Man Maker
+
2 + 10 KBS
First AMRAP was fine.
Second was tough. All done outside. HS walk on the sidewalk needs work.
Double Unders in the wind are a new challenge as well.
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