Fitness:
A. OHS x 8-10 reps x 3 sets. Keep it light and controlled
B. Back Squat- build to a tough 3 reps.
C. accumulate 30 -40 solid negatives pull-ups.
D. Hanging leg raises x 10 reps x 3 sets. Rest 1 minute between.
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3 mins Max cals on Airdyne
*warm this up good.*
A. Squat Snatch – 2,2,1,1,1.
B. Back Squat – Build to a tough 3 reps.
C. Wide-Grip Behind-the-Neck Strict Pull-ups: accumulate 30-40 perfect reps. rest as needed.
D. L-sit in ring or with hands on 45# plates. Accumulate 3-5 good minutes.
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C. Wide-Grip Behind-the-Neck Strict Pull-ups: accumulate 30-40 perfect reps. rest as needed.
D. L-sit in ring or with hands on 45# plates. Accumulate 3-5 good minutes.
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300 double unders for time:
Notes:
A. Try for no misses. Hammer home good technique. Treat the final 3 reps as a weightlifting meet, meaning you choose a weight to start at and can not go back down.
B. max of 3 tough attempts.
D. keep the standard high. better to have less time with good standard than more time with shit standard.
"Sweat Sesh"
1K row @ 75%
rest 1/2 of your work time. i.e, it takes 4 mins to row 1k, rest 2 mins.
x5 rounds
"Sweat Sesh"
1K row @ 75%
rest 1/2 of your work time. i.e, it takes 4 mins to row 1k, rest 2 mins.
x5 rounds
A. 155x2,165x2,175,175,185
ReplyDeleteB. 325
C. complete
D. 3 mins
4:13. 115 to start then very small sets to finish.
A. Skipped to let my wrist heal
ReplyDeleteB. 235
C. Complete
D. 3:15min
E. 4:00....(5:59min PR)
A. 135x2, 145x2, 155, 165, 175, 185
ReplyDeleteB. 255
C. Complete
D. 1 min
E. 3:14 (sets of 50)
A. 95x2, 115x2, 125,125,115. Jumping way forward again. I think this can be worked out with more consistent snatching.
ReplyDeleteB. 225
C. 40 reps
D. L-sit in rings- 3 mins total.
E. 300 dubs for time- 3:06
Did my 1000cals airdyne
ReplyDelete61:29
A: 85x2, 95x2, 105, 115, 115
ReplyDeleteB: 215
C: 30 reps, Swolbroham Lincoln
D: 1 min L sit, 4 x 10 GHD sit ups
300 DU in 5:36