June 3, 2015

Due to scheduling this week, had to run 4 in a row. Felt surprisingly good though! Must've been the good night sleep and healthy breakfast:) Trained at Mindset, solo but around lots of folks. Motivated:)

Warmed up with 3 x 40 Dubs, 15 KBS, L-Sit drills.

A. Push Press Clusters; 1.1.1 x 5 sets; rest 20 sec; rest 3min

• warmed up 35, 55, 85, 95, 105, 115
• Work Sets: #125 / #135 / #145 / #150 / #150
• Filmed last 3 sets - soft lockout / press out but did feel ok
• SET 3: #145 - https://youtu.be/FIVelESIIAE
• SET4: #150 - https://youtu.be/C8VqeoXa_Jc
• SET 5: #150 - https://youtu.be/O_tbskYaG-k

B. Strict HSPUs Clusters; AMRAP in 1min.AMRAP in 1min x 4 sets; rest 45sec; rest 4min

• All sets started with UB Triples / All 2nd sets started with doubles
• SET 1: 7/7
• SET 2: 7/6
• SET 3: 8/6
• SET 4: 7/7

C. Weighted Ring Row @ 41x2; 3-4 reps x 5 sets; rest 2min

• #45x 4
• #70x 4
• #45x 4 (dropped down to keep plank body)
• #45x 4 (last rep was not ring to chest)

D. Kettle Bell Waiters Carry; 50m x 4 sets; rest 90sec

• Used 20KG KB for all 4 sets (left arm still not as stable)

+

12min AMRAP:

7 Push-ups

14 Wall Balls

COMPLETED 9 ROUNDS + 2 REPS PUSH UP