5/7/16

Despite training alone, this morning was a really good workout. 

A.
Couch/Frog Stretch for about 20 minutes

B. 

Every 3 minutes for 18 minutes (6 sets):

Row 500m

-1:45
-1:43
-1:42
-1:42
-1:38
-1:43 ... kind of shit the bed on the last one, but otherwise was being very consistent. 

C. 

Box Squat – 3 sets of 10

-185# Across to a 20" box ... felt very easy, but just feeling out the positions. 

D.
3 Sets, not for time: 

Glute Bridges (45#) x 10 reps 

Rest as needed 

Single Leg KB Dead-lift (35#) x 10 reps 
Rest as needed

-Complete 

E.

‘McCluskey’ (sub DU for 800m run)

3 RFT:

9 Muscle-ups

15 Burpee Pull-ups

21 Pull-ups

150 Double-Unders

-20:50 ... this was a tough workout, especially those big sets of DU. I felt pretty solid though, really enjoyed this workout.

F.
6 Sets (up and down the pyramid):
90# Sled Push x entire alley
180# Sled Push x half of alley
270# Sled Push x half of alley
Rest is partner's set + 60 seconds

-Complete ... unknown distance, this was some good training, haven't pushed a sled in well over a year, but this was great to throw in there. As the weather is getting better I'd really like to do utilize the sled more.

G.
30 Minutes stretching/cool-down.

-Complete