4 Rounds of
4 Alt T Push-ups
4 Spider Lunge w/ reach up on both sides
8 Alt Samson Lunges
Strength – Strict Press (25 min)
– – Prep – –
1 x 10 w bar, 5, 5
– – Work – –
-last 3 x 3 at same weight if possible
3 Rounds of
1 Minute Max Wallballs
1 Minute Max Dips (Ring, Bar or Box)
1 Minute Max OH Plate Sit-ups
This was a tricky one in terms of choosing the right weights. I believe I just did 48# for the 5s and 53# for the 3s, which is a little lower than I thought but I think it was the right choice given the higher number of reps. I may have been able to eek out 58# for the 3s, so if we do this rep scheme again that’s what I should shoot for. Coach Chris gave me a great tip about not starting with my elbows too high….bringing them down definitely made my first rep easier!
Blech, wall balls. Used a 12# and felt some weirdness in my hips after a few normal reps so went to push press-style. Box dips, and 25# plate for 2 rounds of sit-ups and 15# on the last round because my sit-ups were getting flail-y and just ugly. I’m just thankful it was only 3 minutes of wall balls!