40min bball- felt quick on the court... game was a lung burner... lost unfortunately...
Mon Oct 3rd
wu- 10min jog + 3x 50m hill sprint
+
A- squat- 225(10)/ 275(10)/ 305(3)/ 325(1)/ 1.25 squat 225@ 42x1 (3)
B1- Ring Dip @31x1- 95(6)/ 95(6)/ 95(5)
B2- skull crusher @41x1- 95(6)/ 95(6)/ 95(5)
C1- curl- 115(6) x3
C2- inverted ring pullups- 6 x3
Tues Oct 4
A- snatch balance- 135(5)/ 155(5)/ 185(5)
B- high hang ps x7, 30s x3- 135/ 135/ 135
C- 3 rnds:
10 BJ 30" (step down)
20 75lb db swings
30 cal airdyne
- didnt time... felt fast and smooth
D- 7 legless rope climbs
Wed Oct 5
10min AMRAP- 1 MU/ 10 lunges/ 15 ub du
~17 rnds + 5
+
3 RFT- 30 du/ 10 fs 155/ 10 burpees
~3:48
+
100 V-ups- 5:54
+
ring strength work
A- 5 sets- 2 L-MU + 3 Bulgarian dips
B1- 30sec ring plank hold, sup x3 sets
B2- back lever, x3 sets
C1- ring press outs x5, 3 sets
C2- hip pullups x3, 3 sets
D- 10 ring pu with sup/ext rot at top x3
E- AMRAP MU transitions- 7 (PR by 3)
headed this am to San Diego for OPT's big dawg bash... excited to meet and see people, attend the seminars and compete/move a little... think it'll be a good time!... will miss Pinder...
~gm2
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