PART 1:
Warm up: 5 min Row + Muscle up Work for 10min
1. Split Jerk build to a 1RM
2A. 10 Strict Chin up x 3 / 2min rest
2B. HSPU 3 x amrap from floor / 2min
3. KBS Ladder 1-15; take only 5 breaths between each set. Focus on breath control...
4. Wt. Back Ext 3 x 8-10; 4sec down + 2sec at ext. (video below)
4-6 hours rest
PART 2:
400m Sprints @95% x 6
5min Rest b/w sets...focus is on SPEED not conditioning. Try to keep all sets same time...
1. Split Jerk 1RM #130... not familiar with split jerk so did straight jerk.
ReplyDelete2A. 10 strict chin-ups x3.. first set unbroken.
2B. HSPU amrap x3 9,9,8.. used a thinner mat.. getting closer to the floor.
3. KBS 1-15 55#
4. Wt. back ext.3x10 #25
PART 2: 400m sprint x6 1:30, 1:30, 1:30, 1:29, 1:30, 1:29.
Happy St. Pat's Day!!!! Beer time! ;)
Split jerk#125
ReplyDeleteChins 5-6 unbroken assist the rest
Hspu 6 6 8 ish
Kbs red bell, sets 13-15 took more like a 30 breath rest
Back ext 10# did sets
Run 1:30 1:21 1:24 1:22 1:26 1:24
Why do I always underestimate wods like this??? When will I learn that everyday I will get my butt kicked in the gym! Maybe tomorrow. See ya all then
ps is anyone else living on ibpro... i feel like i eat them like smarties
ReplyDeleteKathryn I could not agree more!!! I couldn't stop taking Ibprofen today.. my arms were spent! I thought I was going to cry during the 400's bc I was so tired.. I kept it together! ;)
ReplyDeleteSo glad you're on our team!
ReplyDelete