Friday, March 31, 2017


Thursday, March 30, 2017


Coach Sol - (8 AM) - Just Brian and Me

Warm Up

400m Run and WMCF dynamic warm up


4 Rounds for time of

30 Double Unders
20 KBS (44#, Rx was 70#)
10 T2B

11 minute time cap

I did really good on the first round, but then started missing double unders.  I was capped on the last round with 8 double unders completed.  Final score 11:52.  I could break the KBS into 2 sets of 10, but was doing singles on the T2B.

Back Squat

20 reps unbroken
suggested 60% of 1RM (110#), I used 95# instead and was able to complete the 20 reps

200m Plate Pinch Run

Rx was 35#, I used 25#

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