Friday 18/7/15

I came to the 12pm class which is really awesome, so I could do some training afterwards before teaching the kids… I also went for dinner with a friend, so there was actuall a bit more evening free time…

Warm-up
3x
15m bear crawl
10 swings

3x
20 jumping jacks
5 squats
squat routine
2x
3 squat jumps
3 jumping lunges

Basic Strength
Breathing Squat (5×5)
Deep breath in the bottom position
work up to a heavy set of 5
I finished up with 80kg

Metcon (3 Rounds for time)
e2:30mom 15
I. row 500m
II. rest
1:47/1:52/1:58 total 5:37min

The last part was Sally but because of tomorrows box competition and my own training afterwards, I skipped it

OHS (Rhein am Neckar)
2×5 65%/70%/75% aiming goal weight
———
strict press
4×3 38kg
5x35kg
7x30kg
10x25kg

strict pull ups
10-9-8-7-6-5-4-3