Friday, 6 February 2015

Meet at 0530 in the powerlifting room:

1. Conditioning
3 RFT:
30 Cal Row...sub if rowers are occupied
15 Deads, 225/155
30 Wall Balls, 20/14
2. Skills
5xMax unbroken Stict HSPU – 1 minute rest between sets


Adrienne said...

Subbed 100 singles for the row, used 135# for the deads, and did goblet squats for the wall balls.


R.K. Barker said...

Subbed 50 double unders for the row. For some reason I just couldn't get them going today, and all those wall balls sucked! 13:50.66.

Turns out I can't do any strict HSPU (guess what I'll be working on) so I did 5 30s holds.

Bilateral Hammer Grip Dumbbell raises: 3X10 @ 10.

Back Flys (knee on bench): 3X10 @ 40.

Wrist Internal/External rotations: 3X10 @ 5.