Gym wars competition
5/28 - rest
5/29
MURPH
with 15# vest - 64:25
5/30
10 min easy bike
+
10 min steady effort, move continuously between stations
Banded pull throughs x 6-8
Banded face pulls x 6-8
Side plank x 15 sec/side
Sorenson hold x 30 sec
+
10 min easy bike
+
10 min steady effort, move continuously between stations
50ft bear crawl, slow
3/side partial ROM TGU (situp into 90/90 shin box then back down)
50ft bear crawl, slow
90/90 shin box switches x 4/side
+
10 min easy bike
+
10 min steady effort
Sumo stance good mornings x 6-8 slow reps, empty bar
10 GHD situps
1-arm DB side bends x 6/side
Tall kneeling pallof presses x 6/side
+
10 min easy bike
5/31 - rest
6/01
A - Power snatch singles - new rep every 30 sec x 20 (moderate loading, keep reps crisp with bar path and footwork clean)
85# for first 3 reps, 95# for the rest
B - Push Press x 3/Front squat x 5 - rest 2 min x 4
85, 95, 105, 115 (missed the 3rd push press but finished up the complex)
super sore and body feels like shit
+
Trueform progressive intensity run 120 sec (start slow, get faster every 30 sec)
directly into 1 round for time
15 toes to bar
15 russian swings
15 C2B pullups
rest walk 4 min x 3
Hands are ripped from Murph so trying to stay away anything with the bar. Did GHD sit-ups instead of TTB and push-ups instead of C2B
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