Day 5/ Saturday

Day 5 

 A. EMOM 10 min 3 Banded Deadlifts @ 70% 1rm Grn Band 

315

Yes, this was ok. 

B1. Tempo Good Mornings 8-10 reps 3 seconds down 3 second pause 3 seconds up 1 second pause rest 2 minutes x3 

95x 10 bond at bottom is hard

95x I dunno how many I did. Trying to count tempo and everyone talking. I went until it got pretty hard. 

95x 10

B2. Glute Ham Bridges 10-12 reps rest 2 minutes x3 

185 x 12 for all. Should have done more weight. 

+

 5 min 

AMRAP Row 50 Cals 

 50 Power Cleans @ 95lbs 

Rest 1 minute 

5 min AMRAP 

AB 50 Cals 

100 Wall Ball Tosses 

Rest 5 minutes x2

First set:

37 cleans sets of 5

21 wall balls unbroken. Only 45 secs to do wb. 

Second set:

31 cleans

13 wb. Had to run and get ball because someone put away. 

Exhausting. Slow row and AB