Saturday 4/10
Serbian Birthday Party
Obj: Mental Toughness/ Work Cap
Warm Up: 6 rds
2x pullups
4x dips
6x squat jumps
8x scorpian
Training
1)4 rds
400m run
20x ball slams-horizontal pull ups-push ups- situps
400m run
15x of each
400m run
10x of each
400m run
5x of each
2)400m race
100m of burpees for distance
100m walking lunges
100m bear crawl
100m of running backwards
3)1 rd
10x ghd situps
30 sec bridge complex
10x A2B
30 sec bridge complex
28x plank wak up
30 sec bridge complex
comments:
Breathing hard and heavy today, a buddy who is a semi pro cyclist came out today and just smoked us on the 400's and the lunge walking. If you haven't burpee raced for 100 meters you should definately try it, it took me exactly 50 burpees to cover 100 meters, I fell apart in the lunges and the bear crawl just sucked.
