A1. Back Squat - 10 @ 55%, 8 @ 60%, 8 @ 65%, 7 @ 70% rest 30 seconds
55% - 100lbs; 60% - 105lbs; 65% - 120lbs; 65% - 125lbs
55% - 100lbs; 60% - 105lbs; 65% - 120lbs; 65% - 125lbs
A2. Strict Pullups - 4 x AMRAP rest 3 minutes
5;6;5;4
5;6;5;4
+
3 rounds:
Run 400m
21 Wall Ball Shots *unbroken*
12 Pull-ups (you can kip these)
Round 1 --6:41
Round 2 -- 8:01 (side cramp)
Round 3 -- 8:52 ( took slow cramp continued)
Total : 23:35.23
Breakfast -- 2 eggs 2 cups of coffee
Snack -- 2 handfuls of almonds
Lunch -- chicken wrap
Snack -- kind bar
Dinner - chicken soup ; raw veggies
Round 1 --6:41
Round 2 -- 8:01 (side cramp)
Round 3 -- 8:52 ( took slow cramp continued)
Total : 23:35.23
Breakfast -- 2 eggs 2 cups of coffee
Snack -- 2 handfuls of almonds
Lunch -- chicken wrap
Snack -- kind bar
Dinner - chicken soup ; raw veggies
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