20kg x 5rep; 40kg x 5rep; 60kg 5 sets of 5. In the last set 60kg was my real 5RM 40'' under tension was lovely for legs and back :D
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B. Wall squat end range lift off; 3 reps x 4; rest :90 https://www.youtube.com/watch?v=4izrvvZJrbE - 1 rep = :10 press into wall, :05 lift off … low back stays flat into floor
Nice exercise! Felt it in my groins
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Rested 10' doing a light warmup for the wod
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5 rounds for time:
400m run
20 wall balls
10 box jumps (24")
Wallballs done in 10+10, but in last round had to do 10+6+4 Legs and breathing were the limiters
Box jumps unbroken but well paced. When i left the wallballs the first box jumps were hard
When left for the running portion legs became stiffer and stiffer from set to set
1st round: 3'23
2nd: 3'47
3rd: 3'58
4th: 4'02
5th: 4'07
TOTAL: 19'17
Cooldown: 10' Bike and calves, quads, hips, adductors stretch
Slept well (8h)
Today was a stressful day with many mails, preparing the congress presentation, etc.......... But feeling ok.
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