AM – Swim 30 min, vary the pace regularly
+
10 min locomotion work
PM
A – Dbl Barrel front squat – 6,4,2,6,4,2. rest 3 min
205-235-275-215-245-275
Did at lunch of seminar so was happy to get it in. Also wanted to have close numbers to the 5-3-1 wave. Wasn’t far off, 6’s were mental grind today, 2’s were a grind and struggle but completed.
+
B1 – Side lying adductions x 10/side, rest 1 min
Done
B2 – Standing banded abductions x 10/side, rest 1 min x 4
Done
+
C – AMRAP 8 min
10-20-10m shuttle sprint
3 MU’s
6 Front squats @ 135 from ground
wanted and had time to do this at the end of the day but knees felt a little tender from all the running drills.