MFT #1008
BITCH WORK:
10 Rds
Row 250 meters
10 burpees over the erg
14:16
Rowing at 1:49-1:54 avg. pace
Burpees over the erg :20-30sec/10 reps
--------------------------------
STRENGTH 1:
Back squat; 5x5 at 77.5%
New set every :90
135x7
185x5
205x3
220x5 (77.5%)
220x5
220x5
220x5
220x5
No belt
STRENGTH 2:
Shoulder press; 5x4 at 80%
New set every :90
75x7
95x5
115x4 (82%)
115x4
115x4
115x4
115x4
No belt & took them from the floor today
---------------------------------
METCON:
5 Rds
45 double unders
15 shoulder to overhead 135#
15 pull-ups
9:52
Double unders unbroken
Shoulder to overhead 15 UB x2, 10-5 x3
Pull-ups 15 UB x2, 10-5 x2, 7-5-3 x1
----------------------------------
ACCESSORY:
Dumbbell bench press; 4x12
New set every 2:30
55# DB each hand x12 reps x4 sets
----------------------------------
COOL DOWN:
15 min assault bike at easy pace
3 min hip flexor stretch per leg
Complete
No comments:
Post a Comment