120220

AM Session:
10 minute AMRAP:
10 WB 14#
10 KB 53#
10 GHD
6 rounds.  Never moved fast just kept steady.

Strength

1) Back Squat: 1X5 @ 60%, 1X3 @ 70%, 1X2 @ 80%, 1X2 @ 90%, 1X1 95% – rest 2-3 min. between each set.

145, 170, 190, 210, 230.  Never back squated 230 so happy with that.

2a) 4X10 UB Weighted C2B Pullups – heaviest possible (vests may be used), rest 60 sec.

25#, 30#, 35#, 35# weight vest. All without coming off the bar.  

2b) Front Squats: 1X5 @ 65%, 1X4 @ 70%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.

155, 170, 190, 200 for 1 and moved on.

Conditioning

My workout for today was supposed to have sled pulls and I do not have those so I just did something different.

1 mile run

24 stone ground to shoulder 73#

1 mile run

24:30.  Super slow on the runs from all the wall balls and squats I did today but the stones felt great.

MFS - 2, 2, 3  Good training day.  AND I made a 96 on my pediatrics test this morning! BOOM!!! Great day!