4 x 800m Splits

800m Splits @ 100% with 3 mins rest inbetween

• 2:21
• 2:46
• 2:43
• 2:39

Blew a gasket on first run!!

Texas Method Day 3/ METCON

Back Squats 5 x 5 @ 122.5kg

10 Minute AMRAP

• 5 Back Squat @ 60kg
• 10 GHDs
• 15 Box Jumps @ 30"

7+3 Back Squats

5km Park run

5km Run

17:55 Rxd

Back Squats 1x5/ Chipper

Back Squats @ 122.5kg x 5

rest 5 mins

For time:

Run 800m

10 Rounds of

• 10 Back Squats @ 60kg
• 10 Box Jumps @ 24"

Run 800m

17:34 Rxd

Front Squats/METCON x 2

Front Squats 3-3-3-3-3
60kg,80kg,100kg,110kg,120kg

rest 5 mins

21-15-9 reps for time:

• Front Squat @ 60kg (taken from rack)
• Box Jumps @ 30"

04:52, Squats unbroken, (no rebound on Box Jumps as I was really cautious)

rest 4 hours

For time:

• 200 Double Unders
• 50 GHDs

04:00 Rxd

Chipper

For time:
- run 1 mile
- 100 DUs
- 25 Air squat jumps
- run 800m
- 75 DUs
- 50 Air squat jumps
- run 400m
- 50 DUs
- 75 Air squat jumps
- run 200m
- 25 DUs
- 100 Air squat jumps

22:42

First mile was 05:32 PB

Texas method day 1 Back Squats 5x5

The Texas Method Day 1

Back Squats @ 85% 1RM - 115kg