Warm-Up:
-Foam Roll, Trigger Therapy, PVC Work, Stretch
-5x Pull'Up, 10x Push'Up, 15x Squat
Strength:
-Strict Press- 45x5, 95x5, 125x3
1, 2, 2 @150
1, 1, 1 @150
-Handstand Push'Ups, on 3.5" Blocks, head to ground- 4, 7, 5
Conditioning:
-Hill Sprint Suicides, x3
-WOD- 10.8.6.4.2.4.6.8.10 reps of Double KettleBell Push Press w/ 2-53# KB's
Up & Down Hill Sprint in between each set of Push Presses, begin and end with Hill Sprint (10 total)
Time - 13:33
Took yesterday off, back was definitely feeling Thursday's actions. Back was feeling better today, but my Press was Mega weak for some reason, disappointed with that. HSPU's felt good, deep. The WOD was a brutal one, done at a local sledding Hill. Given the strength work today, my shoulders were definitely fired up for this one. I suck at running, so the hill sprints took a lot out of me and were aggravating my lower back as well. This Hill that we train at is sick, it doesn't have a steady incline/decline, it's more like a half-pipe, pretty level, then BAM, you're running up a fucking wall. Good stuff. My Buddy joined me for the workout and DOMINATED! He killed the shit in 9:36 using 50# DB's, so kudos to him for that Beast effort.
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