backsquat 5RM
135x10
225x6
275x3
315x5
335x5
345x3
probably could do 345x5 but took too long to get there.
ring dips 5x10 (30 sec rest between sets) got em all
3rds
100ft walking lunge 95#
15 broad jumps(6ft min)
5 clean pulls 205#
100m sprint
2 min rest
rd1: 2:27 (only did 6 broad jumps cuz i got confused)
rd2: 3:36
rd3: 3:47
my legs were soooo beat after the lunges and jumps that i couldnt run very fast.
Bent Over Row 5x10
ReplyDelete5 x max strict pull ups
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Dumbbell Power Clean + Push Press 45lb
GHD Sit Up
Double Under
Day 8
ReplyDeleteDeadlift 5RM
Bench 5x1
5 rds
10 BW Back Squat
10 KBS 2 pd