400m Run 85%
3 Rounds of -
12x 15kg DB Squats
12x 15kg DB Swings
12x Back Raise
8x Sliders
8x Two Legged Glute Activation Stretch
HFS
Stretch
SWOD:
Bench -
Power Grip 1x8 (78kg)
Wide Grip 2x10 (65kg)
Narrow Grip 2x10 (60kg)
OHS 3x3 (20kg)
UR Row 4x6 (60kg)
HSC DBs 5x3 (17.5kg-20kg-22.5kg-25kg-27.5kg)
WOD:
1600m Run for time
Time: 6'53
Stretch
Comments:
Head was not in the game today, OHS is still a struggle, need to get more flexability in my upper back. Was happy with the 27.5kg DBs on the HSC, thats a PB there. Run could have been quicker. Started at 12.5kmh and increaed 1kmh ever 300/400m, last 200m were at 18kmh.
HSC DBs 5x3 (17.5kg-20kg-22.5kg-25kg-27.5kg)
WOD:
1600m Run for time
Time: 6'53
Stretch
Comments:
Head was not in the game today, OHS is still a struggle, need to get more flexability in my upper back. Was happy with the 27.5kg DBs on the HSC, thats a PB there. Run could have been quicker. Started at 12.5kmh and increaed 1kmh ever 300/400m, last 200m were at 18kmh.
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