AM
5 sets: 100%
amrap hspu
20 t2b
15 kbs 3pd
r 3' bt sets
r5'
5 sets: 100%
30 wb
30 du
r 90'' bt sets
PM
30'' hill sprint- 85%
r' walk back down x 10
+
2 sets:
20' run
-set 1(7:45-8:00min/mi pace)
r' 5 min
-set 2(7:00-7:30min/mi pace)
4 sets:
ReplyDeleteamrap muscle-up to ring hspu
20 t2b
15 kb swings @3pood
3 min rest
6 - 2:18, 3 - 2:14, 4 - 2:32, 1 - 2:01
I knew it was gonna happen, but my grip is what died from hitting those 3 mvmts in a row. good though. only did 4 sets.
coached for 2 hrs then 5 sets of wallballs and double unders:
all around 70 seconds. felt fine but wallballs are good for me. tripped up a couple times on double unders.
5 games of volleyball later.
back sqt..145x3 185x3 220x3 255x3 295x3 330x3 225x16
ReplyDeleteam
4 sets with gas mask
2:07 2:11 2:28
3:17
3 sets with gas mask
1:32 1:28 1:27
used 80lb kb with band
then 2oolbs tire drag
lots of foam rolling and ice bath