7am Back Squat 3×5 @ 80kg (176#) 7 rounds = 8:22 10 Overhead weighted lunge (25#) 5 chin ups (kipping) 10 Push ups
Tag: training
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8 miles biked (casually but up Superior twice!)
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2 football games (1W, 1L)
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Bench Press 4×4 = 120# 5 rounds = 8:22 10 Push Press (75#) 10 Front Rack Lunge then 50 SA DB Power Snatch (30#)
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Agility Ladder Sprint 6×200 (50-60%*) rest :60 seconds between efforts *hammy wasn’t in pain, but definitely held back; was running “funky” 5 rounds :40work :20rest Burpees 9ea Ball slam 13ea Russian Twists (1 rep = both sides) 15-17ea *Score is total
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Power clean 5×3 @140# 7 Rds = 8:58 7 hspu mod downward dog style 7 box jumps 20″ 7 t2b
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Back squat 5x 80k / 4x 90k / 4x 90k (198#) 3x 3 min AMRAP = 8 +18 10 kbs @20kg 10 goblet squats 1 min rest side plank hammy felt solid, no pain, but right leg started to scoop in on 4th rep of back squat, challenging hammy
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3.5 hours sand volleyball (3s, casual)
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1 hour beach football
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Superset: Front squat 3×3 80kg Bench 3×5 115# EMOM 12 1 ground to oh 125# 40 singleunders 10 burpee penalty for broken = 1