Baseline: Sand Bag Get-ups 15 minutes
Strength: Work to 3RM Squat Clean
Stamina: Chipper: 15 x SC @ 90%3RM, 100 x 4 count mountain climbers, 800M sand bag run
Work Capacity: Eva - 5 Rounds for time:
Run 800M
30 x KB swing (70#)
30 x Pull-ups
Durability: 100 x 4-count flutter kicks, 100 x leg levers. Active Stretch 10 minutes
AM -
1 - Ballistic warmup
2 - 10mins TGU 16k K.B
3 - work to 3RM SC - 90kg - 10 under
4 - 15 x SC@80k - 400 single leg MC - 6 x Farmers walk with 2 x 44k K.B
PM - Eva - 5 Rounds for time:
Run 800M
30 x KB swing (70#)
30 x Pull-ups
Durability: 100 x 4-count flutter kicks, 100 x leg levers. Active Stretch 10 minutes
Subscribe to:
Post Comments (Atom)
pm - the snow was still bad and hampering any running - went for Eva on a boat but got my timing wrong and had clients coming in - did 3 rounds of 800m row 30 swings 30 pullups - EVA does not like to be done on a boat!!! - missed the durability will catch up pm tue - and adjust my timings
ReplyDelete