Th 2.20.14

On site at OPT gym today for life coaching and nutrition certs.  Fun to be able to workout here with this group of folks!

A1. Front squat @ 22×1; 3-5 x 4 / 30 sec

198 lbs x 4 / 198 x 3 / 198 x 3 / 198 x 3;

A2. G/H raises 6-8 x 4 / 90 sec

8/8/8/8;  Hamstrings felt really tight, probably from Tuesday plus travel plus sitting all day.

B1. Step ups alternating 5-6 x 3 / 60 sec

24″ box  / 25lbs: 6 / 6 / 6;  Though front squats felt ok, still a bit weary of knee and didn’t want to push this.

B2. Tempo back ext. @ 4022; 8-10 x 3 / 60 sec

8 / 8 / 8.  Tough!

+
3 Rounds – increasing intensity each round (80%, 90%, 100%)
20 Ball slams (30 lbs)
10 Burpees
3 TTB
7 Cals Airdyne
Rest 4:00 – 5:00

Rd1 – 3:10, Rd2 – 2:50, Rd 3 – 2:43;  4:00 rest between rounds.  Was on pace to finish Rd3 faster, but was pushing too hard.  Gag reflex kicked in and thought I would loose it.  Held it together, but it required a bit of a pause in the middle of the round, which slowed it down considerably.

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