06.01
5:00 alternating KB windmills, moderate & steady - I used at #44 and got pretty warmed up...
A. Front squat, 8 x 2 @ 60% 1RM, 10X1; begin a set every :60 #185 - felt solid
B. 1-arm DB rows, 3 x 10-12/arm, 20X0; :60 - 70-75-80(11)
10:00 @ 90%:
.5 mile Assault Bike(around 400 watts)
10 KB walking lunges, 70/hand
10 glute-ham sit-ups - flet good in rounds 3 and 4
4 rounds - probably should have used the dumbbells on the lunge...the KBs kept touching the ground...and those lunges were tough!
+
3 sets not for time:
15 unweighted hip extensions
:30 ring dip support in external rotation - goal is palms forward
5:00 alternating KB windmills, moderate & steady - I used at #44 and got pretty warmed up...
A. Front squat, 8 x 2 @ 60% 1RM, 10X1; begin a set every :60 #185 - felt solid
B. 1-arm DB rows, 3 x 10-12/arm, 20X0; :60 - 70-75-80(11)
10:00 @ 90%:
.5 mile Assault Bike(around 400 watts)
10 KB walking lunges, 70/hand
10 glute-ham sit-ups - flet good in rounds 3 and 4
4 rounds - probably should have used the dumbbells on the lunge...the KBs kept touching the ground...and those lunges were tough!
+
3 sets not for time:
15 unweighted hip extensions
:30 ring dip support in external rotation - goal is palms forward
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