Unplanned rest day yesterday as I was still shattered from all those burpees.
But today I did
Brandx Ramona via Strength Diary 2012-08-03
Brandx Ramona via Strength Diary 2012-08-03
Front Squat 3 x 3
5-5-3-3-3
70%-85% of 1rm
Post heaviest load lifted
5-5-3-3-3
70%-85% of 1rm
Post heaviest load lifted
5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 21kg
3 @ 24kg / 53lb = 80% of 1RM back in Sept 11
5 @ 15kg
3 @ 18kg
3 @ 21kg
3 @ 24kg / 53lb = 80% of 1RM back in Sept 11
Hill Sprints/Front Squats - What are hill sprints guys??? Is there a standard please???
3 Rounds
Hill Sprint - self scaled/subbed Elliptical on lev 6 50m
7 Front Squats, 155/115 - s/s to 12kg / 26lb
Done in 3.58mins
Splits 0.21, 0.39*, 0.30*, 0.54*, 0.35*, 0.57*
* includes 12-14 secs to walk from elliptical to weights
Splits 0.21, 0.39*, 0.30*, 0.54*, 0.35*, 0.57*
* includes 12-14 secs to walk from elliptical to weights
Tabata Row - Self subbed/scaled to SDHP @ 12kg / 26lb
8 rounds
10-9-9-9-9-9-9-9 Total reps 73 reps
Compared to last time -
6 rounds only
Reps 10-9-9-8-8-8 = Total 52 reps
Really pleased with SDHP today - I felt much stronger and fitter - I didn’t need to slow down due to oxygen like last time. I actually felt a little muscle fatigue in quads on the last 3 rounds but considering all squats earlier and I pushed through - really chuffed with progress 
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