Monday 19/9/16

Warm-up
300m run
10 cossack squats
5 wall squats
2min couch stretch
2min dorsiflexion w/ barbell
2min banded glute activation
10 cossack squats
5 wall squats

Back Squat
5min warm up
1×3 @70%
1×3 @80%
1×3+ @90% 3×92
1×20 @50% 55kg

Metcon (Time)
200 du
100 pistols
200 du
11:08 RX

buy out
– strict pull ups

Thursday 16/9

Long day at work, so I just came in for the wod…

Warm-up
100 single under

2x
10 burpees
10 plank to push up
10sec hanging L-Sit
20sec wall facing handstand hold
Basic Strength
Shoulder Press (1x Max)
5min warm up
1×5 @65% 31kg
1×5 @75% 36kg
1×5+ @85% 5x41kg
1×20 @50% 25 (little break after 15 reps)

Metcon (Time)
20rft
5 push ups
5 t2b
5 box jumps
RX 13:26

Monday 12/9/16

8×5 strict pull ups

Warm-up
300m run
10 cossack squats
5 wall squats

2min couch stretch
2min dorsiflexion w/ barbell
2min banded glute activation

10 cossack squats
5 wall squats

Back Squat
5min warm up
1×5 @65% 69
1×5 @75% 80
1×5+ @85% 4x90kg
1×20 @50% 55

Metcon for time
30-20-10 burpee box over
400m run before each round
RX 10:58 my running still suxxxxx…