Workout of the day (31-July-2019)
3 rounds for time of:
Run 400 meters
15 power cleans
40 strict push-ups
♀ 105 lb. ♂ 155 lb.
Practice SLIPS for 15 minutes.
3 rounds for time of:
Run 400 meters
15 power cleans
40 strict push-ups
♀ 105 lb. ♂ 155 lb.
Practice SLIPS for 15 minutes.
3 rounds for time of:
Run 400 meters
15 deadlifts
21 pull-ups
♀ 165 lb. ♂ 250 lb.
Row 5,000 meters
7 minutes of L-sit from the floor in as few sets as possible
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
20 minutes of scale practice and stretching.
Run 5,000 meters
Then, 3 rounds of:
30-second left-side plank
30-second reverse plank
30-second right-side plank
30-second front plank
3 rounds for time of:
21 dumbbell squat snatches, right arm
21 L pull-ups
21 dumbbell squat snatches, left arm
21 L pull-ups
♀ 25-lb. dumbbell ♂ 40-lb. dumbbell
3 rounds for time of:
750-m row
L-sit for same time as row
Back squat 1-1-1-1-1 reps
Stretch and practice scales before and after.