400m Run 85%
3 Rounds of -
12x 15kg DB Squats
12x 15kg DB Swings
6x Flying Dog
12x Back Raise
HFS
Stretch
SWOD:
Bench -
Power Grip 1x8 (77.5kg)
Wide Grip 2x10 (70kg)
Narrow Grip 2x10 (65kg)
Squats 5x3 (80kg-90kg-100kg-110kg-120kg)
WOD:
800m Run for time
Time: 3'14
Stretch
Comments:
Week 4 of the bench protocol and that narrow grip was a tough one, had to beak the last 10 into 6&4! Squat was grand, should have started at a higher weight and jumped in 5s and not 10s.
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