Workout of the Day:
Deadlift 3, 3, 3+ @ 70, 80, 90% 1RM
Strict Press 3, 3, 3+ @ 70, 80, 90% 1RM
Muscle ups 5, 5, 5, 5, 5
4 rounds for time:
400 meter run
15 wall muscle ups (7 foot wall)
50 double unders
Was out at the Sacramento Fire Academy today training with a few of the city’s finest. Lifted hard on the deadlifts and presses, notching 400 lbs for 6 and 168 for 5, respectively. Afterwards we headed out to the track and messed around with a few tires before deciding on the 4 round beast described above. This thing was all out cardio. No breaks anywhere. Unfortunately we didn’t have a stopwatch that worked so the finishing times were a mystery, but if I had to approximate I would say I finished somewhere in the 13-14 minute range. This tested mental toughness on the runs and recovery during the muscleups and double unders. Not slowing down anywhere was the name of the game.
As we were walking out, John and I both were feeling the effects of a few intense sessions put on the back of a long week in the sun. Hoping to work some rope technique tomorrow and take a long day off on Thursday. The heat in Sacramento is cranking up.