Afternoon Session:
Box Squat + Lt Bands(3-Peg): 135 x 2, 185 x 2, 225 x 2,
275 x 1, 315 x 1, 335 x 1, 365 x 1, 375 x 1, 185 x 20
KB Swings(70#): 10/15/20
KTE: 10/15/20
Back Ext + Lt Band: 20
Knee Jumps: 12-15 jumps
45 degree GHR: BW x 12, mini x 10
120 ft Prowler Sprints(88#): 5 trips, rest 1 minute
KB Bottoms Up Press(seated on ground): 12kg@9 x 2, 16kg x 2,
20kg x 1/1
KB Windmills: 12/16/20kg x 5 each arm
~600 M Run: lap around Snipers hood
Evening Session:
2-Mile Treadmill Run(2.0-incline): 15:53
Burpees: 10/12/15/18/20, short rest
*Today was a big leg thrashing, started off with
Max Effort box squats w/ Lt bands. Est. new PR with
375# bar weight + Lt bands. Power is coming back in the
squat & P-chain. After that hit the Prowler for 5 trips w/
2 plates on. I didn't go to hard just 60 ft turns w/ 1 minute
rest. It really gets the lungs going & the legs get heavy, what
a great feeling. Came down to the gym this evening to speed up
recovery w/ an moderate paced 2-mile run. I felt pretty good
it wasn't a gut buster, I completed it in under 16 minutes. Finished
off w/ my favorite, hard but easy conditioner...burpees!!
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