thursday

5 sets

 

20 secs coco – 110 percent

5 dead lift @ 100kg

rest 3 mins

 

– the first 3 sets were easy and all the deadlift were touch and go.

– as i got into the 4 ,5 the deadlift were getting heavy and my breathing was slighy out of breathe

– good combo for this may next time ill do 30- 40 secs

 

rest 3 mins and 5 mins

 

3 sets

10 burpees

10 weight dips

 

* my burpees were fast and i think all my practice is helping, faster transistion and the dips were 15kg bench dips.

* dips were easy using 15kg

 

rest 3 mins and 5 mins

 

AMRAP IN 3 MINS

blockrun

remaining time kettlebell swings @ 24kg

 

* havent done a block run for a while i did it in 1.38 and i got 33 kettle swings

 

 

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