PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
Run x 200m
Dip Support Hold x 15 seconds
Followed by…
Two sets of:
Chest to Wall Handstand Hold x 15 seconds
Tempo Push-up x 3 reps @ 4011
Then…
A.
Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
20-30 second Ring Support Hold
Rest 30-45 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds
B.
For time:
400 Meter Run
9 Wall Walks
400 Meter Run
6 Wall Walks
400 Meter Run
3 Wall Walks
400 Meter Run
B. 13:27
В. 10:19 бежал по 3:30; 3:34 ; 3:34 ; 3:35 мин/км
Красавчик!
Warm up: ✅
A: ✅
Bench press:
135×6; 185×6; 205×6; 225×6; 245×6; 275×6; 300×5
B:
9:25 Rx
Conditioning work for me tonight. Baseline test tomorrow!
400 cal row
40 cal warmup, then 20 cals fast, 20 recovery
28:10
A. Chest on fire. Ring holds 20s 🤮
🐸 🇺🇸 were nice!
B. 12:30
A. bench
8-185 6-195 6-225 4-245 4-255
Db row
5×8 70 lbs
5×8 strict dips
B.
400 run
9 ww
400 run
6 ww
400 run
3 ww
400 run
11:32
13:45
Wall walks are a killer
B.
Rx-14:53
Sick so took it easy
A. 5 Sets
Strict Tempo Ring Dips x 3 @ 4011
Ring Support Hold – 25s / 23s / 23s / 22s / 16s
Frog Flags – 55s / 60s / 75s / 75s / 75s
B. For Time – 13:55
400m Run
9 Wall Walks
400m Run
6 Wall Walks
400m Run
3 Wall Walks
400m Run
Runs on TM @ 7.4-8 mph (total Run time 8:03)
Warmup done ✔️
A. 5 sets done
B. 11’44 RX
First round took forever with all those wall walks but after that it was manageable. Have a good weekend team 👊🏻