Central East Regionals Week

Heading down to Columbus on Thursday to watch the Central East Regionals this weekend. It’s going to be so much fun!

Walked 18 holes of golf on Sunday afternoon and yesterday morning. Feeling refreshed today. Went in at 10.

Warm-up

• 500m Row
• 10/10 Leg Swings (f-b, s-s)
• PVC Pass-thrus

Gymnastics

12:00 EMOM

• Odds: 5 Strict Deficit HSPU on 35# bumpers
• Evens: 7 Strict Pull-ups

First time doing strict HSPU on 35s and survived all 6 rounds! That might be the most strict pull-ups I’ve ever done in a day too.

Strength

Back Squats

• 8 @ 45#
• 5 @ 135#
• 5 @ 185#
• 5 sets of 8 @ 225#

Wanted to try something with a little higher volume and this definitely did the trick. 225# is about 70% of my 1RM.

Core

3 Rounds

• 10 Ab Roll-outs / Evil Wheels (on knees)
• 10 T2B

Not for time. Aimed for good quality on the roll-outs and did all sets of T2B unbroken.

Conditioning

10 Rounds

• 50m High Prowler Sprint
• 50m Low Prowler Sprint

Used the wooden prowler and loaded it up with four 45# bumpers.