Hard DOMS on quads from yesterday LOL
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A. Seated box jump; 3,3,3,3,3; rest 2:00
Seated on bench: 3rep to 20'' box; 3rep to 24''; 3 rep to 30''; working sets to 34'' (video)
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B. Paused push press (2s); 4-5 x 5; rest 2:00
5 reps with 20kg; 5rep with 30kg; 5 rep with 50kg and 5 sets of 5rep with 55kg. It was a challenging weight for the 2'' pause.
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C. Suitcase deadlift; 8-10/arm x 3; rest :90 b/w arms
1 set with 40kg; working sets of 10 rep/arm x 3 set with 50kg... the main problem was the balance for the barbell to stay leveled... Nice weight for the amount of reps.
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:10 bike sprint @ 100% effort
rest 1:50 x 10
- rest 8:00 after 5
13.8; 14.2; 13.8; 13.8; 13.8
Rest 8'
14.2; 14.2; 13.8; 13.5; 13.5
You did a nice work guessing where i wanted rest... :P the last set of the 5 sets was hard, and the 8' rest was on point!
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Cooldown: 5' walk
Afternoon
Amrap 30min
Buy in 400m run
Then for reps:
200m farmer carry @ kb 20+20kg (with strap on right hand)
5 burpees
10 DB thruster @ 12.5kg
15 Russian kbs @24kg
20 sit-up
Did 5 rounds and 100m farmer carry
Slept well! :) 8h
Mood today is good :)
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