Marron

Friday Dec 7 2018


HardCORE Friday!
1.) Every 1:30 for 5 Rounds
5 Deadlift @ 70%
2.) 10-9-8-7-6-5-4-3-2-1
GHD Sit Up
Toes To Bar
Ninja Roll Ups
*3.) 5x5 Front Squat @ 70%
*4.) Reverse Tabata Assualt Bike (10 sec on/20 sec off)
-Record total cals
*5.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
Login to comment
Whiteboard
14:03 GHD to parallel, NINJA 1 hand.......... 245# DL
✅ ab mat sit up
165 DL
Too long. That's how long. But I did finish.
350# DL. 5x5 FS @ 275#
Reverse Rabat’s assault bike- 50cals
DL 355
315# DL Learned what a ninja rollup is...that’s cool
12:03 toes to parallel
155# DL
13:19. Feet crossed on ninjas.
DL @ 275# / EC #5 with Tom Fam. I highly recommend it. It will make you strong AF.
15:30, legs to parallel, not quite ninja like. 215# DL, reverse tab ec
20:00. Dl-405 2 sets,415 x3 sets
Had to do singles on t2b. My gut kept getting in the way
10:47 that was way worse than I expected 😳
Mods: ab mat 10#, t2p, crossed ankles // DL 155# // FS 85#
DL 205#, FS 155# snatch high pulls 115#, negative HSPU/pull-up EC
195# DL / 125# FS EC
305# DL
Worked until 8:30 / Completed Marron on 12/8/18 in 11:25 with UB movements.
215# DL. *3 *5✅
255# DL
Did yesterday’s workout; 2 rounds plus 13 cals on rower- almost 3! Squats at 65# also did today’s deadlifts at #115#
***Mod w/: GHSU to =/Supine T2J-cup/Narrow Squats. DL×5: SA #96 KB, & 🔥Yoga🔥.
10:22. 255# DL
EC 5. Then backsquat PR to 255(20#!)
225# DL