Training Log: 5/4/21

AM Training:

Warm Up: 200 Cal Assault Bike

5 Sets of:

Close Grip Floor Press: 6-7 Reps @70%+

Weighted Chin Ups-8-9 Reps (53 lbs KB)

-Then-

3 Sets of:

Floor Press-Max Reps @55%-60%

Wide Arm Pull Ups-12-15 Reps

-Then-

4 Sets of:

Bent Rows: 12-15 Reps 145-165

Weighted Dips: 10-14 (53 lbs KB)

WOD: 25 min Cap for:

Wall Ball: 10-20-30-40 (20#/10 ft)

Rounds of Macho Man: 5-4-3-2

(95-115-135-155)

-Then, in the remaining time:

Max Weight For the Following Complex:

Power Clean-1

Front Squats-2

STO-3

Lunch Training:

3 Rounds of:

Sled Hand over Hand Rope Pull-125ft

1 Arm Kettlebell Press: 10-12 Reps Each

-Then-

Mace Flow

PM Training:

Assault Bike: 200 Cal