A. Banded DL @ 55% (same band tension) 9 sets of 3 rest 30 seconds
B. Halting Clean DL 5 x 3 @ 90-95% rest 2:00
C. Banded Hamstring Curls 3 x 20 reps rest as needed
+
10-9-8-7-6-5-4-3-2-1
Deadlift 155/105
Bar Facing Burpees
*this is a sprint, go HAM*
Active rest day 3x1000m row (light pace)
ReplyDeleteA whole lotta stretchin!
Knee felt crummy so wanted to rest for the comp.
A. 185 w/ blue band
ReplyDeleteB. 205
C. Red band
+
4:49
A) @155 with red band
ReplyDeleteB) @ 135
C)red band
WOD:
4:58
A) @155 with purple band
ReplyDeleteB) @135
C) Red Bank
D) 6:04 RX did an extra round of 3 because I cannot count
A. @155 (Blue band)
ReplyDeleteB. @130
C. Red band
D. Active mobility, as well as Ido Portal Squat Routine 1.0 (I wanted to have knee in good shape for tomorrow).
A. 245 blue band
ReplyDeleteB. 265
C. Red band
D. 4:34