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Friday, April 23, 2021

23 April

Training Session AM (520a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2

B. DB Triplet

C. Mobility

D. Bench With Lambert
*Build To A Heavy Double Quickly
*300 For 3 Sets of 2
*225# For Set of 6 Pause

E. Landmine Corework

F1. 20 DB Tricep Extensions On Ground (30#)
F2. 20 DB Curls Holding Both Heads On Preacher Bench (60#)
Rest 2m, x2

G. ēvoFIT Class
Every 3m For 30 Minutes
Even: 25 Cal Row + 10 Torpedo OHD Step-Over + Press

Odd: 20 Cal Bike Sprint + 15 Push-ups + 10 MB Jump Overs
*Complete


Training Session PM (115p)

A. Back Squats; 8,8,6,6
*255/275/305/325
*Best I've Felt In A Long Time Squatting

B. "Helen"
3 RFT
400m Run
21 KBS (1.5)
12 Pull-Ups
*6:58
Finally Cracked 7m After 13 Years....I also weigh 232, down 7 pounds. 

C. Tested IBB Workout
6m Amrap:
Row - Pushups - VUps - Low RBC

6m Amrap: 
Ski - BB Uprights - CGBP - Bent Over Rows


Hammy Work

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