Deadlift
5 RM
For time:
200m run
1 Down-back OH Lunges, 45#
50 Sit-ups
200m run
1 Down-back OH Lunges, 45#
40 Sit-ups
200m run
1 Down-back OH Lunges, 45#
30 Sit-ups
200m run
1 Down-back OH Lunges, 45#
20 Sit-ups
200m run
1 Down-back OH Lunges, 45#
10 Sit-ups
The down-back was on the basketball court - endline to half-court and back.
Kiley:
3 rounds of max reps strict pull-ups, rest 3:00 between rounds.
For time:
Run 200m
1/2 Down-back Overhead Walking Lunges, 25# plate
50 Sit-ups
Run 200m
1/2 Down-back Overhead Walking Lunges, 25# plate
40 Sit-ups
Run 200m
1/2 Down-back Overhead Walking Lunges, 25# plate
30 Sit-ups
Run 200m
1/2 Down-back Overhead Walking Lunges, 25# plate
20 Sit-ups
Run 200m
1/2 Down-back Overhead Walking Lunges, 25# plate
10 Sit-ups
Posts
3 comments:
Pull-ups:
5,5,4 - this is a PR of 3 reps. Previous round was 4,4,3. Sweet!
Time on metcon was 16:59.
Squat
45 - 7
165 - 5
225 - 3
275 - 5
-------
335 - 5
335 - 5
335 - 5
Press
45 - 7
75 - 5
105 - 5
-------
130 - 4
130 - 3
130 - 3
Deadlift
135 - 5
225 - 5
315 - 5
--------
355 - X
Could not even break 355 off of the floor. Do not know what's wrong with me.
Deadlift
5 RM
135-5
225-5
315-3
405-1
-----
475-4
Slowly getting there. I might have got 5 had I attempted it, but with the half the next day, it didn't seem wise.
Metcon
16:23
Tough one on the quads and hip flexors.
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