SS Day 4
Warm up: inch worms, bear crawl, 10 somersaults to loosen up
Lifts:
1x5 Deadlift
3x5 Bench Press
4 rounds for time of:
*10 KB snatch (5 each arm) - 35lbs / 15lbs if you're new to the movement...keep movement fast as possible
*10 Kipping pull-ups
*15 ab mat sit ups or 8 GHD situps
Stretch: hamstring band stretch or sit down in split with knees straight and have someone push down and forward. exhale as you stretch to stretch further (2 mins.)
-JD
Deadlift: 198x5x1
ReplyDeleteBench Press: 90x5x3
Metcon in 7min+ with 15lb KB (first time doing KB snatches, thanks to Adam and Srikant for the technique advice!)
deadlift 1x5 = 245
ReplyDeletebench press = 185 3x5
Deadlift: Did sumo style deadlifts, went smooth!
ReplyDelete45xmany
95x3
135x3
225x3
255x5
Bench Press: This was the first time I tried it and I need a couple more times to get used to the lift
45x3
95x3
135x5
165x2 failed
140x5
165x4 and missed the last one
Metcon: 6:10 mins
Used 35 lbs KB and did 10 pull ups and 15 sit ups.
DL
ReplyDelete315*5
Bench
235*5 (*3)
35#kb
4:40