9.16.16

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“A) Speed Ladder: Zig-Zag (Alternate Leg) + Lateral Parallette Hops + 25m Sprint; 7 Total, rest 1:00

B) T-Drill; 7 Total, rest 1:00-2:00

C) Seated Box Jump; 20 Total Reps, increasing height where able, rest as needed”

Lifts

“Push Press:
5×5@78%

Strict Press out of Jerk Split:
3×5@MTR

Push press at 135, Strict presses up to 105

Metcon Tester

“For Time;
30 HSPU
75 Wall Balls
600m Row

6:49
Tried to take intelligent breaks. Made HSPU fast as I could in 10s took 0:51. Wall balls was limited leg muscle endurance more than breathing. Went 18/36/56/75 in 3:18. Row was between 1:53 and 1:56. Legs were burning too much to go faster. Good one 🙂

 

 

 

 

 

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