Today wasn't my best of workout days.. Did not get video of duck walk. Will try to have someone help me out next time. Due to gym being busy, did b1-b3 first then the shrimp squat.
Shrimp Squat
B1. Front Squat @13x1 4x7 30 secs rest
- 95lbs prob could of gone a little heavier
B2 supinated pull ups (no weights this time) @ 20x2 3-5 reps each set
-5,3, 4,4 (def tougher towards end)
B3. Supinated grip barbell press (bar only) @ 20x2 4-5 reps
- 5,5,5,5 ( pretty comfortable and easy)
Conditioning 3 rounds for reps
30 sec thruster 25lbs 14:8:8
30 sec rest
30 high knee jump rope reg singles for 30 sec..need to work on coordination
30 sec rest
30 mountain climbers 50:40:51
30 sec rest
30 row 120m:121:122
30 sec rest
25lbs for thrusters was pretty heavy, i could not figure out high knee jump for the life of me so will practice . overall wasn't a great day in the gym. tomorrow is a new day
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