A) Skill work – Ring MU and other advanced skills to ENSURE you are confident with ALL movements
butterfly ring dips
B) Overhead Squat: buidling to ONE heavy set of 3 in 6-8 sets MAX, SUSTAINED great positions!
135, 165, 195, 225, 245, 255
– narrow grip to open up those shoulders
DB OHS – 80#
rest wlak 8 min
MU: UB, 6/3, 4/2 for both sets
12’s: right arm
9s: left arm
6’s: right arm
D) EASY cool down 15-20 min – JUST take it easy and enjoy EASY recovery
set up the 150# sandbag for event 6 and practiced more butterfly ring dips
A) Assault Bike: AB 15 sec HARD – every 2:30 x 8 sets – HIGH effort and power
Completed. Felt really good.
B) Event 6 – CF Regionals
I’ll email video tonight. AB sprinted the first 15 cals and then leveled off my effort to finish. Burpees felt slow but I used my hands for all. Sand bag cleans werejust awkward with the sand bags we have at the gym.
C) Run 20 min sustained good effort, BREATH and sweat!