3 sets:
A1. Single Arm DB Row x 8/arm; rest 1 min
A2. Stationary Lunge with BB in Front Rack x 8/leg; rest 1 min
3 sets:
B1. Pull-ups x 12; rest 1 min
B2. Jump Squats x 15; rest 1 min
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Partner WOD: Row for Max Calories in 12 minutes.
A1. Single Arm DB Row x 8/arm; rest 1 min
A2. Stationary Lunge with BB in Front Rack x 8/leg; rest 1 min
3 sets:
B1. Pull-ups x 12; rest 1 min
B2. Jump Squats x 15; rest 1 min
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Partner WOD: Row for Max Calories in 12 minutes.
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Finisher: Ab Wheel 3 x 10
Finisher: Ab Wheel 3 x 10
Performance:
A. Power Clean – Build to a 1RM
B. 5 rounds for time:
10 Deadlifts @ 275# / 185# -scale this to 65% 1RM or so.
50 Double Unders
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rest 10 minutes
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5 rounds for time:
15 Kettlebell Swings 70/55
15 Calorie Airdyne
A. 275. missed 285. Kinda surprised with how easy 275 felt.
ReplyDeleteB. DL 2x475.
C. own conditioning. Don't like DU's and DL the day before bball.
Week 7 bench
ReplyDeleteA. BP 200# x 5 for 2 sets (only got 4's here)
B. Narrow grip 175# x 5 for 2 sets
C. Incline 165x 5 for 2 sets
* did accessory work. Sit ups and bar dips
A. 255, failed 265 which is current PR
ReplyDeleteB. skipped first couplet same as Pat
2nd couplet: 6:24
C. 3x10 ab wheel outs
A. Worked on clean-pulls and technique at 155# and 175#
ReplyDeleteB1. 10 DLs @275# and 15 box jumps- 11:50
B2. 8:45
A. 225
ReplyDeleteB. 10:30
C. 9:38