Ran 4 miles - 33:11
Tues 7th -
Ran 3 miles
Wed: Off
Thurs:
A.
Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work - Snatch balance, used 65#.
Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work - Snatch balance, used 65#.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar - on floor w/ ankle weights
14 Wall Ball Shots - 10# ball
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar - on floor w/ ankle weights
14 Wall Ball Shots - 10# ball
6 Rounds +TTB & 4 WB
Fri: Ran 3 Miles
Sat: Off
Sun:
A.
Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1 - * Reps @ 85
Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1 - * Reps @ 85
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111 - did these a bit wrong... oh well.
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 seconds
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 seconds
8 reps on all.
B.
Four rounds for time of:
Run 400 Meters
15 Push Presses - 55#
Four rounds for time of:
Run 400 Meters
15 Push Presses - 55#
11:57
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