All:
A. Bench Press 10×3@60% with light bands Emom style here
B. Push Press – 4×10 @90% of Monday’s 10RM
C. Front SqT – 5RM for the day
D. Single leg suit case step up 10 reps each leg x 4 sets each side
E. 6 rds afap
1 legless rope climb
3 strict Hspu 6/3″ deficit
5 strict weighted ring dips *athlete chooses weight
400m run
F. Recovery ; athlete specific
Swim wod: 10 rds.. 50m swim, 10 push ups, 15 air squats.. time: 19:24
2k (scored separately)
200 DU
100 wall balls
75 C2B
50′ OH walking lunge (93#).. let’s just say it took me a long time..
Back squat heavy single: 297!!!!! Back story.. 275 Monday.. 275 Tuesday.. gainz yay
280′ HS walk for time.. 2:45.. haven’t been doing. a lot of handstand walks…. hopefully will see some progress in the next few days
Recovery
Bench at 205
P press at 185 keeping it moderate with groin still
F squats to box 3×5 225
Step ups at 50
DB rows 3×10 100#
Metcon with 25 cal bike Bc can’t run yet
15:54
50# db for dips got hard quick
Did strict JT after for fun in 8:56
Serious paaaahmp
A. Bench Press done at 48 kg/105#
B. Push Press done at 64kg/140#
C. 5rm Front SqT for the day- 93kg/205#
D. Single leg suit case step ups- done and used 35# KB’s
E. 17:23 (used 10# db for dips)
Push Press 4×10 – Done at 56kg/124lbs (90% of 62kg/138lbs)
5RM Front Squat – 95kg/209lbs
Single Leg Suitcase Lunges – Done with 35lb KBS
Metcon – 17:58 w/10lb weight for dips. Happy to go unbroken since dips and deficit HSPU haven’t been my forte. Hopefully these shoulders are coming around!
5:00 Recovery Bike at 205-240 watts
Bench press at 165 lb I brlieve
Push press
4×10 at 80kg
1 drop set at 60
Front squat
140 x5
Step ups at 24kg
Metcon
13:40
W/30 lb db
A. EMOM10 3xbench135#+Band
B.4×10 push press, 145#
C. 5RM front squat, 264#
D. 6 RFT
1 leg less rope climb
3 deficit HSPU, 6″
6 weighted ring dip, 30#
400m run
18:15