W1D5

Warmup:

Joint Mobility

Practice:
Clean and Press

Strength:
Chinups (palms toward you): 2xmax reps
One-leg deadlift: 3×11

Metcon:

Run 800m (this is about ½ mile and should be faster than your mile pace)
100 one-arm Kettlebell Swings (50 one arm, then 50 the next arm)
Run 800m

Midline:

Planks – try for a couple one-arm max holds
Woodchopper – slow and controlled

Advertisements

4 comments

  1. Pull Ups 12-10 (crud)

    Deadlifts 53#KB

    Run/Swings 10:53
    (I think you meant 800m not 300. 800 is a hair over 1/2mile)

    Planks 50secs (straightarm)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s