A.
3 working sets of:
A1. Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
A2. Double-Under Practice x 45-60 seconds
Rest 45 seconds
*make sure to get to working sets of the Push Press. Last couple reps of set should be a bit difficult.
B.
In teams of 2 or 3, alternate whole rounds to complete 4 rounds each of:
500 Meter Row
5 Man-Makers
10 Burpee Box Jump --step down.
Performance:
Optional parts for today: B, A.
5 sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90. Approximate loads. Use less if not feeling it.
B.
5 sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest 2-3 minutes.
Build to today’s heaviest set.
C.
3 or 4 sets of:
C1. Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand but keep the tempo! No long pause at top, no rushing to the bottom)
Rest 90 seconds
C2. Seated Strict Overhead Dumbbell Press x 8 reps @ 2111
Rest 90 seconds
D.
Three sets of:
D1. Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
D2. Weighted Plank Holds x 60 seconds
Rest as needed
D1. Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
D2. Weighted Plank Holds x 60 seconds
Rest as needed
A. Built to 205
ReplyDeleteB. Built to 105
C1. 35,35,35,45
C2. 35,35,35,35
D. Done.
A. up to 275 on last set. Forward on toes on 2nd rep.
ReplyDeleteB. up to 145. Shoulder hurting. Need to fix this.
C1 45x2, 55, 65
C2 45#/h x 4. 1s pause at top was tough.
D1. with band + 10,15,15
D2. with 10#
at about a 5 before, 1 after. long week
ReplyDeleteA. Built to 225
B. Built to 135
C1. 35,25,25 - these crushed me, couldn't keep temp with 35.
C2. 35,45,45
D1. done
D2. with 10#
A. Built to 225. Surprisingly felt good
ReplyDeleteB. Built to 125. Focused a lot on speed under bar. The long week started to show up in my legs for set 4&5
C. Spilt squats at 35#- hurt, but makeable
C2. Overheads at 35#- left some on the table here. Should have gone heavier
D1. No resistance. Scaled up to 10 reps instead
D2. 20# for all 3 sets. Difficult but made them