Warmup: overhead squats, air squats, pushups
"Helen":
3 rounds of
1/4 mi treadmill run
21 DB swing @ 50#
12 pullups
Time: 12:27, Avg HR 159, Max HR 182
Waiting for the treadmill to warm up kills my avg HR.
Rest 5 mins, then:
3 x DL @ 185 + 3 x standing long jump
3 x DL @ 195 + 3 x standing long jump
3 x DL @ 205 + 3 x depth jump off bench
1 x clean & push jerk @ 135 (tied PR!)
20 x bar dips
Workout 2 (evening):
Every minute, for 10 minutes:
5 pullups
5 ring dips
Total 50 each.
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