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Feeling good today after a rest and mobility yesterday. Last night did a little core work and specific strength on on the dodgey and weak hammy. Was going to train this arvo to have even more rest as I thought I would be close to maxing out my squat today but I have to help with the sprint drills tonight so rather than be rushed I would get i out of the way and be good to go tonight.
Cardio warm up on airdyne. Just 4 mins to get the blood going then 20min of rolling and ball work. Got back another 3min at a faster pace then into my dynamic warm up. Did some ladder drills also for 5mins
A) Back squat 3 sets of 5 @ 180kg
B) Bench Press 3 sets of 5 @ 135kg
C) Bent over DB row. 3 sets of max reps @ 60kg 12, 12, 13
Part D was a metcon I was dreading and even considered breaking but got told this is training and to risk failing. Thanx Jess.
D) 21, 15, 9
KB thruster @ 24kg each hand
box jumps (rebound @ 20")
time 4.09
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