The Games are over which means the programming for next year starts now. I'm going to follow Misfit Athletics again this year and see if I can get back to where I was before the surgeries and then power through from there.
Day 1 is TODAY!
1. Warm Up:
3 Rounds:
10 DB PP@15#
10 DB Step Ups
10 cal Bike
2. Strength
1RM Strict Press
1 @65/75/85/90/95/
3. Oly
1RM Front Squat
1 @100/105/125/145/165/
4. Conditioning
5 Rounds:
7 Front Squat @
100m sprint (inside down and back 2x)
5 D Ball Over Shoulder @
Rest 90 seconds
Score is fastest and slowest time
1:22/1:15/1:11/1:11/1:20
Score: 2:33
Total: 12:50
5. Bitch Work
Row 2k
Time- 9:15.8
Splits- 2:14/2:22/2:24/2:15
s/m 28/27/26/26
6. Gymnastics Accessory
Death by Handstand Walk
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