4/26/13

Worked out at golds gym in pinardville at 3:15pm.

Buy In:
Run 400m
10 GHD Back Ext
10 GHD Sit-ups
10 Strict Pullips
10 Push-ups
20 Reverse Lunges (Samson stretch)
Mobility

A. SqT Clean Ladder – in 7 min : each # x 10 reps
95/63
135/93
165/108
195/128
225/148 etc…

Was only able to get through 9 response 165 before the time cap came up. I failed on the 10th rep of it I feel I rushed it and was not able to recover in time to get the last rep. Not happy with the result. Need a lot more work if I wanna make it to regionals.

B. 3 rds for Time

Row 500m
20 GHD Sit-ups
20 Wall balls 15lbs

At golds there is no bench or box upstairs where the rower is so I subbed it with wall balls. They only had a 15# ball. I feel I fell apart on the rower, did not get the times I wanted. Total time on the work out was 11:50. Was spent after workout was over and the proof is in the pic!!