3x5 wall squat
3x10 BS @ 135#
3x10 OHS @ 55/65/75#
3x5 GS @ 35#
Then:
3 x pull up ladder (1-6)
Then:
2:00 step mill @ 95%MHR
+ 10 pull ups
7 rounds
Then
10 push ups
+ 10 sec rest
10 rounds
Then
Cool down
WO 2
60 min run
WO3
10 min run easy pace
Then
3x5 WS
3x10 BS @ 135
3x5 pull ups
3x5 bench press @ 135
Then
BW bench press +
Burpee pull up ladder 10/1,9/2,8/3....1/10
Then
20 minute run @ 15 elevation
WO4
90 min bike
WO5
Physical fitness test Saturday morning...
Then:
KB swings
KB HI-pull
KB snatch
30r/30l @ 60#
Halo
Around the world
GS
30 reps each @ 60#
Ahoy, I just discovered the best kept secret in Newport news: The Mid-Town Community Center. They have an indoor b-ball court with a little track around the outside for mall-walking and an outdoor covered pavilion (2 courts) and showers. All free. You can pay 3 bucks a session to get in the pool for some laps if you want.
ReplyDeleteI don't know if I can take a KB in, might be able to sneak one past the goalie. Best part is they have a large parking lot (Snatch, Clean/Jerk), play ground (rings), and a grassy spot (KB sleds etc) and next to the edge of the parking lot.
I am excited to have a workout spot where the chances of getting propositioned for a "walk in the woods" by a weird dude are relatively low. That has happened to me several times at Deer Park off Jefferson. I go there to hang rings on the swings.
PR Front squat this morning 270. I might marinate at that weight for a while. it went up easy, but need to focuse on keeping my weight back on my heels.
I think the securty wizard just like to mess with me. I have entered at least three different code words that I know were right.