400m Run
3 Rounds
20 Pushups
20 Squats
30 Situps
10 minutes of Hang Snatches with Hook grip - Bar and then 75lbs
Here are a few clips:If you feel compelled please comment. I dont know what the heck it is about my head that i just cant keep it level.
10 minutes of Double Unders - went ok my best stretch was 44. I dont know what the heck is wrong with these. Slowly climbing back to proficiency but its been a long haul.
Ended with 4 rounds of
20 seconds of row followed by 3 minutes of recovery
rest 7 minutes and repeat.
Good test of what my best 500m time could possibly be if you extrapolated. More work to do for sure.
| Round 1.1 | Round 1.2 | Round 1.3 | Round 1.4 | |
| time | 1:24 | 1:28 | 01:25.1 | 01:25.5 |
| Meters | 117 | 113 | 117 | 114 |
| S per Min | 43 | 47 | 43 | 42 |
| Damper | 8 | 8 | 9.5 | 9.5 |
| Round 2.1 | Round 2.2 | Round 2.3 | Round 2.4 | |
| time | 01:22.4 | 01:23.7 | 01:25.6 | 01:26.1 |
| Meters | 121 | 119 | 116 | 116 |
| S per Min | 55 | 39 | 55 | 42 |
| Damper | 10 | 10 | 10 | 10 |
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