WARM
std warmup
air squat drills
2 rounds
{
100m run
10 pushups
10 situps
}
MAIN
A. 3x5 Front Squat at 41x1 tempo
warm: 45, 95
main: 105, 115, 125
B. 3 sets, each for time, 5 min rest b/t
{
30 cal row
15 Power Cleans 115# (scaled back to 95# for 2nd & 3rd round)
7 HSPU (used abmat, but no kipping. First 2 sets unbroken. 3rd set I broke twice)
}
times: 3:10, 3:12, 3:25
I added:
C. 100 burpee challenge - Day 9
Just under 8 minutes
D. Front pulls (4) (I actually meant to do front level pulls, but learned afterward that there's a difference)
E. 2x5 L-sit pullups
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