Quads are feeling it today... just sore and slow to start...
Plus Football is a go today... Tonight we start... exciting and burdensome all at same time...
Paperwork and the drudgery of getting started... two more days and we will be back to good!
Mobilize & SmashweRx Warm-Up
3 x Tempo Romainian DL (4s down + 1s Hang)
21 GUNS
21-15-9
Strict Pull Ups
Strict HSPU*
*modify/scale as needed...do not waste 10m on a set!
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SUGAR DADDY
For Time:
21 DL + 400m Run
15 DL + 400m Run
9 DL + 400m Run
(225#/155#)
ZW ~ 12:34 / XX
21's ~ 8-4-3-6s / 8-7-6
15's ~ 4-3-3-5s / 9-6
9's ~ 5-4s / 4-4-1 (failed on 5th attempt on both sets of 4 during 9...)
tb ~ 16-18+ish(under 20min) / 13:07 (sucked)
21 Guns...Drake shut off his timer on me! Modified HSPU to 15-9-6
21's ~ 11-4-3-3 / 3-3-3-5(kipping)-1
15's ~ 12-3 / 2-1-2-2-2
9's ~ 9 / 2-2-1-1
SD ~ 15 Jefferson DL, then 3-3 traditional / 5-10s / 3-6s
Drake did Yesterday Fish out of H2O ~ 17:03 (135#)
Row = 8:20.2 (24) / Splits~2:00.3(27)/2:05.4(24)/2:07.3(24)/2:07.2(24)
Garrett J ~ 19:28 (9:16.9 Row / 115#)
Carson J ~ 16:45 (8:45 Row / 95#)
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