Warm-up:- 10 arm swings/rotations, 10 knee highs, a few side to side lunges with overhead press, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 10 push ups against bar at pin 4, 10 blue band assisted chin ups (7,3)
5 HSPU progs - knees on 12" box, DL's 5 x 10kg, 5 x 30kg, 5 x 40kg
SUNDAY 100627
Five rounds for load and time of:
Deadlift, 5 reps - 40kg / 88lb
5 HSPU progs - knees on 12" box
Done in 3.22 mins
Short on time so pleased I got a wod in.
Def. up weight next time to 45 or 50kg / 110lb
Cash out:- 5 x DL's @ 50kg / 110lb
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