12/13
Conditioning
9 rounds (no break between rounds):
18 Cal Echo bike
12 Russian KBS @ 32kg
9 Box jump (no rebounding) @ 24"
Rounds 1,4,7 - EZ/Relaxed
Rounds 2,5,8 - Moderate
Rounds 3,6,9 - Fast
Midline work
EMOM x 12 minutes:
1st min - 5-7 Glute Ham Raise @ 40X0 - use assistance as needed
2nd min - 30 sec Right Side Plank - 15-20# on hip
3rd min - 4-6 Sandbag to Shoulder @ 125# - move fast
4th min - 30 sec Left Side Plank - 15-20# on hip
Comments
- Results of fast rounds : 1:51 / 1:43 / 1:41. The 3rd round of fast was full dummy. Copper taste in throat
- My paces for the rounds:
Ez= 48rpm, 3x4kb, step up/down
Mod = 62rpm, 7/5 kb, took two breaths between box jump reps
Hard = 78/78/82rpm, ub kb, ub box jump
- Took a week off due to being out of town judging. That wrecked me being on my feet 10 - 12 hrs a day 4 days in a row. Eating was shit. The 125# bag felt like 200#