off
Tuesday
Am:
for time @ hight effort- 9:00, and i no rep myself 3 times, UB wall balls both sets, KBS i broke into 2 set the first time and 3 sets the way back, and the box jumps i just kept moving. started with the first 15 reps as step down, which was a bad move, i rebound the rest with just a quick pause at the top of the box. going to push the second set of KBS next time around
30 wall balls
30 KBS 32kg
60 box jumps
30 KBs
30 wall ball
PM:
A. back squats 20x1, 3,3,2,2,1,1 rest 3 mins- 305, 315, 335, 355, 365, 375
B. snatch balance, work to a moderate single- 215,
C. power clean,work to a heavy single- 265
D. drop to 66% of C, then AMRAP unbroken reps, rest 2 mins x 3 sets- 7, 11, 10 the first set my belt loosen up and was getting in my was so i dropped the bar.
Wednesday
Am: Gymnastic skill
1 legless rope climb OTM for 15 min- complete
+
10 rope climbs for time ( not legless)- 2:00
+
Am: Gymnastic skill
1 legless rope climb OTM for 15 min- complete
+
10 rope climbs for time ( not legless)- 2:00
+
30 10" deficit HSPU for time- 3:41, broke it into descending sets- 7,6,5,4,3,2,2,1
+
+
18,16,14,12,10,8,6,4,2- 5:21
unbroken T2B for time
PM:
15 sec airdyne sprints, rest 2 mins x 5 sets- 10,10,10,10,10
+
30 sec row sprints, rest 3 mins x 4 sets- 172,173,172,176
+
weighted back extension 10-12 reps, rest 90 sec x 5 sets- 45(12), 55(12), 65(10), 75(10)
unbroken T2B for time
PM:
15 sec airdyne sprints, rest 2 mins x 5 sets- 10,10,10,10,10
+
30 sec row sprints, rest 3 mins x 4 sets- 172,173,172,176
+
weighted back extension 10-12 reps, rest 90 sec x 5 sets- 45(12), 55(12), 65(10), 75(10)
Thursday
off
Friday
Am:- 4:43, 4:46, 4:41
run 800 meter
10 power clean and jerk 165
rest = work x 3 sets
Pm:
A. hang snatch, work to a moderate single- 225
B. clean and jerk, work to a moderate single- 285, attempted 300 3 times missed the jerk on the first and last attempted and missed th eclean on the second
C. front squat @ 22x1 , work to a tough set of 3- 275
D. barbell back extension 10-12 reps x 4 sets- sets of 12, 45,55,65,65
Am:- 4:43, 4:46, 4:41
run 800 meter
10 power clean and jerk 165
rest = work x 3 sets
Pm:
A. hang snatch, work to a moderate single- 225
B. clean and jerk, work to a moderate single- 285, attempted 300 3 times missed the jerk on the first and last attempted and missed th eclean on the second
C. front squat @ 22x1 , work to a tough set of 3- 275
D. barbell back extension 10-12 reps x 4 sets- sets of 12, 45,55,65,65
Saturday
A. deadlift clusters 1.1.1( 5 sec on the way down), rest :20 sec, rest 2:30 x 4 sets- 285, 305,315,335
B.snatch grip push press, 3 reps x 4 sets, rest 2 mins- 185, 205, 215, 225
C. snatch grip lift off to below knee + snatch high pull, 2.2 @ 80% 1RM x 4 sets rest 2 mins- all sets @ 200#
+
A. deadlift clusters 1.1.1( 5 sec on the way down), rest :20 sec, rest 2:30 x 4 sets- 285, 305,315,335
B.snatch grip push press, 3 reps x 4 sets, rest 2 mins- 185, 205, 215, 225
C. snatch grip lift off to below knee + snatch high pull, 2.2 @ 80% 1RM x 4 sets rest 2 mins- all sets @ 200#
+
for time - 5:31- was breathing pretty hard, shoulders fatigued really quick
12,9,6,3
bar muscle ups
115# thrusters
12,9,6,3
bar muscle ups
115# thrusters
Sunday
No comments:
Post a Comment