Took the AM classes today and had a mate join me for the session at 8am. Jess had a sleep in today and her rest day so I had to fly solo for most of the morning.
730am had a few macadamias and thats about it. Didn't want to spew during my session.
8AM training
*Dynamic warm up
400run, high knees, butt kicks, side to side, karaoke, hamstring walk, quad walk, glute walk, karaoke with leg lift, power skips, hurdle skips. Performed for 2 rounds
Build up sprints to about 80% 3 sets of 60m jog back recover
*WOD
3sets of 800m sprint rest 2mins between each run
1- 2.45
2- 2.57
3- 2.52
*Finisher
4 HSPU on the minute for 10mins
POST WOD
sweet potato, coconut water, lean mince patties, avacardo
LUNCH
grass fed beef roast, fat as dressing on rocket and spinach salad with sweet potato, few macadamias
330pm training
*Burgener warm up
3 rounds with broom
3 rounds with bar
-specific hang tech work for muscle snatch
*Capacity Olympic lifting for 3's
(5 sets of 3 reps, drop from top/quick re set)
1-58kg
2-60kg
3-60kg
4-62.5kg
5-62.5kg
Stretch mobility and handstand push up work
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