Did all in one session
A. Back SqT – Heavy 3
220x3
231x2
I think 233x3 was my old PR for 3 so was good squat day
Drop sets 90%
198 x 3 x 2
B. Shoulder to Overhead 3×10 @80% of 10RM
*if don’t know your 10RM shoulder to overhead; think of these at TnG reps, speed work
100/45 kilo (1 rm is 121)
C. :45 sprint on bike x 6; rest 4:30 between
pm:
Done. Was 441/461 for pace all rounds
D. Weighted Chinups 7 x 3
Worked up to 33.5x3
E. 4-5 rds – NFT – smooth movement
1 legless rope climb (14’)
5 Double KB SqT Cleans (53/35)
10 GHD Situps
8 HR burpees
10 KB swings (70/53)
Done 4 rounds.
F.
21 min Row 1 min on @80% + 2 min on with mask at 60%
into
10 min on bike at 60%…have few spirts of 70-80%
Did all 21 min with mask on. Averaged about 2:26 didn't do the bike it was late.
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