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