A. Back squat – 1×8@65%, 1×6@75%, 1×4@80%, 1×4@85%.
B. 10 rounds of: Sprint one length of the parking lot and walk back. Warm up well for this. Feel free to use the first 2-3 rounds to ease into an all-out effort. (Compare to 07/09/2013.) Rain modification – 10×1 lap sled pulls indoors with one minute rest between sets.
C. 3 rounds, not for time:
25 GHD situps
25 GHD hip extensions (or 10-15 GH raises if you are capable of doing them).
Squatted on Friday:
135×8, 150×6, 160×4, 170×3
1 1/4 Ring rows, 2 sets of 10
Lots of mobility and stretching with Esther and Kristina!
I squatted today too. Last set 4 x 200. Felt solid.
Had fun sprinting with Kelly!
Super duper GHD sit-ups today. 2 sets of 25 unbroken, which is a major PR. I may not be getting PR’s in the major lifts, but by golly I am making huge gains in the other areas.