Wednesday, June 22

Wednesday

A. 2 Negative Pull Ups w 5 sec decent/min for 12 min

B. 8 Clapping Push Ups/min for 4 min **continue into C

C. 8 Push Ups/min for 4 min

D. Tuck Ups, 3 x 30 reps, rest as needed to go unbroken

E1. Chin Over Bar Hold/90 degree hold- 4 x 3/3 sec **rest as needed **add weight if possible

E2. Wall Walk + Wall-Facing HS Hold, 4 x 3 Wall Walks + 20 sec HS hold after 2nd wall walk **keep core tight, back hurts b/c you’re hyperextending

+

Run 400m @ 1:52-1:54, rest 1 min x 5

A: completed felt good
B: 7 and 8 were a struggle
C: felt better completed all
D: completed all unbroken
E1: used a 15# db b/w legs completed all
E2: completed them they felt harder than when I face away from the wall.

Run: completed all within or less than 2:00 below is the max heart rate
400m: 167
400m: 175
400m: 179
400m: 180
400m: 188