Warmed up with 5 mins of rowing and medicine ball core stuff (up/down, left/right/ wood chopper) and 3x6 twisted scorpions.
Did deadlifts with 135x10, 155x5, 185x5 225x5, and 3x10. Focused more on form. Hips forward, butt down.
Did 21x5x9 of 35lb swings and burpees
Worked with J. Bosas at Get it Done
Warmed up with lateral bosu ball steps
26lb KB swings 3x10 both arms, then 3x20 single arm (10 per)
TRX Planks 3x1:00 min
TRX Crunches 3x15
TRX Pushups with crunch at end 3x15 (used pushup bars)
TRX V-ups 3x10 (back hurt from these)
Rope work 4x30 seconds (up/down grip)
Power cleans with a 30lb sandbag 3x10....not fun, but great heart rate booster
Pretty tired, but great workout
Sunday ran 1.5 miles then sprinted 9 rounds. 3.5 one min, 4 one minute, 4.5 one minute, 5.0 the rest of the run. Sprinted to 30 seconds at 7, 8, and 9 3x per with one minute rest.
Tuesday did grappling circuit 3x with 65lbs. Crappy run for 10 minutes. 15 chin ups, 30 dips.
Information. Motivation. Supplementation.
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