std warmup
400m medball run
10 air squats
10 pushups
MAIN
A. 3x5 Front Squat 41x1 tempo, add weight from last week
warm: 95x5
main: 105x5, 115x5, 125x5
B. 3x5 Benchpress 41x1 tempo, add weight from last week
warm: 45x5, 95x5
main: 105x5, 115x5, 115x5
C. 10,9,8,7,6,5,4,3,2,1
{
Pullups (I did half of first 3 sets strict, then remainder kipping)
Dips
}
I added
D: 100 Burpee challenge - day 23
9 minute emom of 11 reps
E. 3x10 GHD Situps
Later, I added a run. I've kicked off a 12 week program to prep for the Angkor Wat Half-Marathon that I'm running in December. Will post about it in more detail later. In the meantime:
F. 5k run - 27:07 - pace of 5:26
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