skill
double unders
-emom 25 reps for 4mins
focus
back squat
65% 1RM 3 x 3 with 2/3/2/0 concept:
-2sec hold at full extension
-3sec descent to full depth
-2sec pause at depth
-explosively drive hips to full extension as fast as possible (0secs)
work
5RFT w/ 2min rest between:
175m sprint
25 push ups
score is slowest round
1:03 Held a sub minute pace for three rnds. and then the lactic acid played against me and the push-ups were unbroken no more.
ReplyDeleteSteve
ReplyDeleteGet lots of rest, increase fat intake and bring a bandana.
Thursdays venture
72 virgins
nice to be back home here in Florida.
ReplyDeleteyesterday's fun:
25 push ups 100m sprint 25 sit ups x 3rounds
then
30 fronts quats with 25lbs. dumbells
400m sprint
30 push press
400m sprint
30 thrusters
400m sprint
Today:
15 Ring dips 15 burpees x 3 rounds
then
15 strict pull ups 15 situps x 3rounds
Fast as possible. Didn't have my stop watch with me.
Humidity is an intersting factor ;-P