24.06.2014 - AM Shuttles + PM ME Lower

AM

Every 3 minutes
10m out & back + 20m out.
x6

13-14s - Made a mistake by going 20m out & back as well.

PM

A. Box jump; build to max
53", couple of close misses at 55"


B. Deadlift; 1rm
100, 120, 140, 150, 160, 170, 180, 190, 200, 210 PB


C1. Front squat; 3x5
110kg - Tough today, did these in my nanos.

C2. Wtd chin up; 3x5
16kg 

+
10 minute AMRAP
12 back rack lunges - 60kg
60m (30-30) backwards sled drag - 80kg
L-sit hold max

3+12, 20s, 16s, 13s - L-sit holds are a lot tougher when your breathing heavy!

AM AD Intervals + PM Training

AM

Airdyne 30:30 x16
5 minutes rest
x2
Did this as a partner workout with Kez, you go i go. We hit 317 cals in the first 16 intervals and 322 cals in the second 16 intervals. I had to have the seat lower than i'm used to which blew my quads up!

PM

EMOM x12
1 clean + 1 front squat @70% of FS
100kg 

Back rack static lunges,  3x8-12, 1 minute rest
80(12), 90(12), 100(12)

7 minute AMRAP
40 wall ball @9kg
40 burpees
30 wall ball
30 burpees
20 wall ball
20 burpee
10 wall ball
10 burpee
127 reps - Struggled with fatigue in my chest and shoulders from yesterdays push ups and muscle ups. No pop off the floor in the burpees and my shoulders were on fire from the get go with the wall balls.