Monday, September 15, 2014

Monday

Sooo I smashed and split my finger open and chipped off two sides off the tip of my bone. So dumb. Hurt so bad, but its starting to heal. Its numb but not as painful as before. 
Can't wait to train normal again!

Monday 9/15

AM
Warm up: I jogged an easy mile :11min
A. Back Squat @30X1; 2,2,2,2; rest 3 min (87.5%) 225lbs
B1. Wtd. single leg back extension; 6-8/leg x 4; rest 30 sec 15lbs
B2. BB reverse lunge; 5-7/leg x 4; rest 30 sec 115
B3. AD 20 sec Hard x 4; rest 2 min
C. for time:
40 GHD sit ups
VC 300'
2 min ring FLR
Time: 6:41
+
4 sets @consistent pace:
15 jump squats (105#)
AD 20 cals
5 HIGH box jump
10 burpees
rest walk 2:30

1-4:15
2-3:59
3-3:42
4-3:32


PM
Row 30 sec @97%
rest walk 3:30
x 5

rest 10 min

AD 30 sec @97%
rest walk 3:30
x 5

+


AD 15 min Z1

This was tough! 

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