Tuesday -
5 min AMRAP @ 90%- 2 rounds + 20 wb+ 26 du
20 wall ball (broken in sets of 10)
50 double unders
5 min rest
5 min AMRAP @ 90%- 3 rounds
5/5 kb snatch 32kg
10 box jump 30"
5 min rest
5 min AMRAP @ 90%- 4 rounds
7 CTB pull up
100ft bear crawl
5 min rest
5 min AMRAP @90%- 5 rounds
3 Kipping HSPU
3 muscle up
30 walking lunge
8/10- feeling good. not to sore, just the calfs alittle, and tight in my mid back
Wednesday
AM
A. Deadlift 5 touch and go reps x 5 sets, rest 90 seconds • keep perfect back angle on all reps- 305(5),325(5)x4
B. Push Press. Push Jerk 2.1 , every minute for 10 min-205- push press was getting tough after about 5 min,
C. 80 2 pood KB swings for time-- 4:42
PM
7:30 airdyne @ 90%, 7:30 @ 50% x 2- total cals 467
A. Deadlift 5 touch and go reps x 5 sets, rest 90 seconds • keep perfect back angle on all reps- 305(5),325(5)x4
B. Push Press. Push Jerk 2.1 , every minute for 10 min-205- push press was getting tough after about 5 min,
C. 80 2 pood KB swings for time-- 4:42
PM
7:30 airdyne @ 90%, 7:30 @ 50% x 2- total cals 467
Thursday
OFF
Friday
A. Build to a heavy single above knee hang clean - 300
B. Front Squat 3 x 3 @ 85% rest 3 min - -275
+
6>1
155# power snatch- 6:11
Muscle up
B. Front Squat 3 x 3 @ 85% rest 3 min - -275
+
6>1
155# power snatch- 6:11
Muscle up
Saturday
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