Warmup
3 rounds
10 steps forward band walks
10 Grasshoppers
10 barbell bent-over-row
10 overhead plate squats @ 10 lbs
Strength
Back squat = 133 lbs
3 @ 83 lbs
3 @ 103 lbs
3 @ 123 lbs
3 @ 133 lbs
My 1RM used to be 133 lbs. Now it is my 3RM!
Performance
50 wallballs @ 16 lbs
10 row cals
40 wallballs @ 16 lbs
15 row cals
30 wallballs @ 16 lbs
20 row cals
20 wallballs @ 16 lbs
25 row cals
10 wallballs @ 16 lbs
30 row cals
Next time, use a 12 lb wallball and practice form. I went past the 20:00 timecap.
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