Thu 07SEP17

AM
A) 3 sets:
10 monster walk/side
2 min – hip external rotation/internal rotation work
10 side plank clam shell
30 sec upper tpsine work

Done. Ass was definitely turned on.

B) Overhead Squat @44X1; 3 reps x 6 sets; rest as needed – EXTERNALLY rotated and LOW load WORK into that pattern

45 to 95 by 10# each set
– felt great. time to add more weight 🙂

C) Sets:
every 45 sec – complete:
3 burpee bar MU
x 6
+
every 90 sec – complete:
15m HS walk
20 weighted DU
x 6
+
every 45 sec – complete:
3 ring MU
x 6

All done no problem.

bMU: focused on breathing and relaxing
wtd DU: shoulders down and back
ring MU: movement pattern and did a couple sets of 4 so I can get more transitions in.

D) 5 sets @increasing effort per set:
Row 250m
25 air squat
Run 200m
15 KBS – 1.5pd
AB 12 cals
rest walk 3:30
– GOOD effort BUT RECOVER WELL!
– PERFECT breathing and efficiency

1. 4:21
2. 4:12
3. 4:10
4. 3:56
5. 3:46

E)Cool down walk in sun 20 in

Done.

PM
Travelled for Granite Games.

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