Training Log
Warm-up
Run 200 meters
5-4-3-2-1 Burpee / Pull-up
Run 200
20 Wall Balls 20#
Strength
Back Squat
5-3-1
315# x 5
355# x 3
375# x 5 ( program called for max reps on last set, pumped out five … Hence my new 5rm max is
375... Yeah Boy.
Ring Dips
2x10
Work Capacity
Run 400 meters
15- 10-5
Dumbell thrusters @ 30#
Pull-ups
Kettlebell Swings @70#
Run 400 meters
. I lowered the weight on the thrusters , for the sake of intensity ( which is one of my major
weaknesses) Goal is to complete this workout prescribed or heavier.
Recovery :
BCAA amino acid mix and Coconut milk and protein shake.
Followed by Chicken breast and veggies...
