Wednesday:
Warm-Up: 1- 2x 25 UB DUs
2- leg swings
3- 6 dips + 12 push-ups
4- 5 TTB + 5 Pull-Ups + 5 Kips
5- Barbell Complex
Then bands, PVC, and barbell
MetCon:
3 rounds, at 80%, 90%, 100%
100 DU (25-25-25-25, 75-25, 89-11)
20 TTB (8-6-6, 8-6-6, 8-6-4-2)
10 thrusters #135 (5-3-2, 5-3-2, 4-2-2-2)
10 bar facing burpees (just get through them!)
rest 5:00. Each set should show a decrease in time.
1- 4:28
2- 3:44
3- 3:40
I'm still not back, but I am gaining on it! I proabbly went a bit too slow on round 1. I felt the best on round 2. The big set of DUs to start round 3 sent my breathing off and I wheezed through the remainder, it was tough to get below round 2's time.
Then 2 sets
A1. 10x hollow rocks rest 30s
A2. 10x arch rocks rest 30s
A3. 5x BMU turnover drill (5s hold on top)
trying to add some stability/midline work in when I have some extra time.
Warm-Up: 1- 2x 25 UB DUs
2- leg swings
3- 6 dips + 12 push-ups
4- 5 TTB + 5 Pull-Ups + 5 Kips
5- Barbell Complex
Then bands, PVC, and barbell
MetCon:
3 rounds, at 80%, 90%, 100%
100 DU (25-25-25-25, 75-25, 89-11)
20 TTB (8-6-6, 8-6-6, 8-6-4-2)
10 thrusters #135 (5-3-2, 5-3-2, 4-2-2-2)
10 bar facing burpees (just get through them!)
rest 5:00. Each set should show a decrease in time.
1- 4:28
2- 3:44
3- 3:40
I'm still not back, but I am gaining on it! I proabbly went a bit too slow on round 1. I felt the best on round 2. The big set of DUs to start round 3 sent my breathing off and I wheezed through the remainder, it was tough to get below round 2's time.
Then 2 sets
A1. 10x hollow rocks rest 30s
A2. 10x arch rocks rest 30s
A3. 5x BMU turnover drill (5s hold on top)
trying to add some stability/midline work in when I have some extra time.
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