Afternoon
At the track:
3 rds of
@ 0m, 15 thrusters w/25# DBs
farmer carry fat grip DBs 100m
@ 100m, 25 push ups
back pedal 100m
@ 200m, 25 sit ups
buddy carry partner 100m
@ 300m, 25 push ups
sprint 100m to finish
**while waiting for partner to reach you for buddy carries, do sit ups the first round, flutter kicks the second round, and rest the third round.
- times: 4:38, 4:48, 4:38
400m cool down
Evening
Deadhang pull up pyramid
1-2...10-11-10...2-1 => total= 121
Notes
At the track:
3 rds of
@ 0m, 15 thrusters w/25# DBs
farmer carry fat grip DBs 100m
@ 100m, 25 push ups
back pedal 100m
@ 200m, 25 sit ups
buddy carry partner 100m
@ 300m, 25 push ups
sprint 100m to finish
**while waiting for partner to reach you for buddy carries, do sit ups the first round, flutter kicks the second round, and rest the third round.
- times: 4:38, 4:48, 4:38
400m cool down
Evening
Deadhang pull up pyramid
1-2...10-11-10...2-1 => total= 121
Notes
- Body: Felt good, sore in groin however.
- Workout: Tough, and awesome. Did this with my brother, ~192#. His times were 4:20, 4:15, and 4:18, which was great. I was surprised at the difficulty of the farmers walk, it was difficult to hold the weights for that length because they are constantly bouncing. Buddy carries were heavy, but that was expected.
- Pull ups went well.
- Misc: First week back to running, 10 miles total, felt good.
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