A.
4 sets of:
A1. Front Squat x 6-8 reps @ 30X1
Rest 45 seconds
A2. Single-Arm Trap 3 Raise x 8-10 reps each arm @ 2110
Rest 45 seconds
B.
Double-Under Practice x 10 minutes.
C.
For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
Dumbbell or Barbell Thrusters x 15 reps
100 Meter Run
Performance:
A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.
B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.
C.
3 or 4 sets of:
C1Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand – use more than last week.
Rest 90 seconds
C2. Strict Handstand Push-Up x Max Reps.
Rest 90 seconds
If time permits:
D.
Three sets of:
D1. Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
D2. Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed
C.
For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
Dumbbell or Barbell Thrusters x 15 reps
100 Meter Run
Performance:
A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.
B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.
C.
3 or 4 sets of:
C1Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand – use more than last week.
Rest 90 seconds
C2. Strict Handstand Push-Up x Max Reps.
Rest 90 seconds
If time permits:
D.
Three sets of:
D1. Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
D2. Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed
A. built to 265, 20# PR
ReplyDeleteB. built to 215, failed 225
C1. 35x8x4
C2. 15, 15, 11, 10
D1. 10#x6x3
D2. 20x3
A. up to 300#. moved pretty good. think there is a good chunk more in there.
ReplyDeleteB. 175,185,195,205,215,225. Will get more working sets at heavy weight next time.
c1. 55,65,70,70. Tempo a bit fast. Missed 1 rep with left leg, 1 with right.
c2. 5,6,6,6. oof.
D1. band plus 10, band plus 10, 10. Not good idea to use band with 1s pause.
D2. 33,28,22.
Built to 205# easy. Good PR coming.
ReplyDeleteBuilt to 175# - 10# more than I planned.
35# BSS. Need work.
no HSPU or sub. Shoulders fried.
Used band set one. Bad idea.
20,22,20
A. Up to 225# technically a PR. This is what I have been basing my percentages off of, and the pot felt hot so I hit it. More in there for sure.
ReplyDeleteB. Build to 195. Just missed 205 jerk, hit the power and hang clean though.
C1. Bulgarian split squats- 45,45,55,55
C2. HSPU-7,7,7,7
D. Did not do due to time.