Daily score: 8
Workout:
A. Back squat; 3, 3, 2, 2, 1, 15; rest 2 min
125,135,145,155,165,95
B. Negative vertical body levers; accumulate 12 slow controlled reps
12
C. Standing single leg calf extensions; 10 reps x3; rest 1 min bw sides
D. Standing bent knee single leg calf extensions; 10 reps x3; rest 1
min bw sides
Done and done
E. Burpees; 20 reps x4; rest 3 min actively on ski erg (if needed step
up and step down with alternate legs)
Done, used bike instead of erg
+
sled drag (moderate load)
1 min continuous
x8
rest 1 min (alternate moving forward and backward per set)
Did 1 min on 1 min off x 8 of banded marches
+
5rft:
12 du’s
10 dl’s
8 Hang pwr cleans
6 box jumps
*55# bar, step ups
Squats felt good but the 165 was slow through the middle. The 15 slowed down as I got above 10 too. B, C, and D went well. I have no problem jumping up and down with the burpees. Didn’t do the drags d/t the roads as we discussed. The banded marches went fine. I jumped in with the boys and just went light and fast since they were just doing 65# bars. The cool thing was double unders felt great, seriously, no problem. I stepped up on the box jumps to not push my luck. It took 6 minutes and something. Thanks!
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