friday morning blast

Warm-Up: a couple of minutes of jump rope, some floor work, shoulder mobility, then burpees 5 x 4 @ 60s intervals (= 20 burpees).

Deadlift: 5 x 135 / 3 x 225 / 2 x 5 x 255. No video. Probably about the same as last week.

SSB Squat: 5 x 70 / 3 x 140 / 5 x 5 x 160. These felt great… for a change!

Shoulder Rehab: Y/T/I 3 x 10 x 8 lb DBs. Press: 3 x 7 x 25 lb KBs.

Clean and Press: 10 x 1 x 39 kg @ 40 sec. intervals. Better interval, otherwise same as monday.

Chin-Up: 3, 3. Just not feeling it today.

Conditioning: 5 minutes on the clock, AMRAP 200 meter run, KB Swings 25 x 35 lb KB. I started round 4.


Let me know what you think...