Friday training
Ran a mile first thing in the morning with some 200m intervals to finish with.
Afternoon training
CF Football programming.
Squat 3 X 5 - 112.5kg, 112.5, 112.5 PR
Press - 55 (2)
"Volkswagon"
21-15-9
BW Bench
Pull-Ups
Scaled to 15-12-9
65kg Bench
Pull-Ups
12 minutes flat
Bench in the garage at the front pull-ups out the back.
Waited 10-20 minutes and hit a light small WOD with 100% intensity
15-10-5
KB Swings - 24kg
Box Jumps
3 minutes flat.
Then some core work played around with back levers/hanging leg raises/V-snaps.
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