March 28 The countdown

Another blast from the past. Serial start.

For reps

5 min DL (185)

4min box jump (24 in)

3min FS (95lb)

2 min DB thruster (20 lb DB)

1min HSPU

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7 thoughts on “March 28 The countdown

  1. Ryan: DL 44, Box 60, FS 32 , Thrust 31, HSPU 1
    Marcus: DL 50, Box 25, FS 21, Thrust 29, HSPU 1 (head touch to pad)
    Blong: DL 69, Box 36, FS 23, Thrust 37, HSPU 0 (6 Kick ups)
    Dave: DL 79, Box 55, FS 45, Thrust 28, HSPU 12
    Chris: DL 67, Box 49, FS 34, Thurst 26, HSPU 13 (head touch w/1 step)
    Drew: DL 57, Box 54, FS 30, Thrust 31, HSPU 4

  2. At The Track:

    1 Mile Warm Up – 7:22.6

    1. 4 x 8 Jump Squats
    2. 3 x Super Sets of 20 squats, Max Rep Push Up into Side Plank
    3. 3 x Super Sets of 15 (ea. leg) Split Squat, Max Rep Body Row
    4. 3 x Super Sets of 15 Burpee, Max Set Elevated Plank Knee Tucks

    Attempt 4 x 1 Mile:
    1. 8:29.4
    2. 9:31.8
    3. forget about it…. 2 painful miles at 24:01.5

  3. DLs on 2in platform:
    8@255
    5@305
    3@350
    3 singles@ 400
    5@320
    warm down – 3 sets: leg raises, pull throughs, reverse hypers (no weight, 20lbs, 36lbs)

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