A.
Three sets of:
Overhead Squat x 4-6 reps @ 3211
Rest 60 seconds
Walking Lunges with Kettlebells x 20 steps
Rest 60 seconds
Dumbbell Renegade Rows x 6-10 reps
(push-up, row left, push-up, row right = 1 rep)
Rest 60 seconds
B.
For time:
Run 400 Meters
30 Kettlebell Swings
20 Burpees
Run 800 Meters
20 Burpees
30 Kettlebell Swings
Run 400 Meters
A1) #65×6, #75×6, #85×5, lost the 6th forward on the ascent. Re-set and did the 6th. (#105 1-rm)
2) #35kb’s first set, #40 dumbbells last 2 sets.
3) #30 dumbbells. 6, 6, 7. The rows are fine, but the ascents on the push-ups get me. My low back fails me! (chronic problemswith it, so I’m sure it’s weak)
B) modified the performance wod. Did #65 OH squats instead of squat snatches. 15:00.
C) phase1/ day 3 of the strict hspu progressions. 5×5, 3 second negatives.
A. 6 OHS #30, lunges #22.5 each hand, 6 rows #15 each hand
B. Didn’t time myself, but used #35 KB (first time using that heavy of a KB! Yay!), and scaled the 800m run to 400m
PR star on the KB!
A. 6 OHS – 35#, 55#, 65#
10# DB for lunges
10# DB for rows – 6 each round
Kept things light bc I feel weak and exhausted today.
B. 14:16 – rows subbed for running due to it being dark out, 35# KBS
This was tough. Definitely reached peak HR!
Sounds like it’s time for a rest day/active recovery day! What are your weekend plans?
I agree! Cleaning the yard will be my exercise this week. And foam rolling. 🙂