Fitness:
3 sets of:
A1. Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 90 seconds
A2. Ring Rows x 10-12 reps @ 2111
Rest 90 seconds
3 sets
B. Side Planks x 30 seconds each side
Rest 60 seconds
C.
Complete as many reps as possible in 5 minutes of:
Burpees
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
3 Man-Makers
100 Meter Run
Performance:
Speed Deadlift x 3 reps @ 70%-75%
Rest 60 seconds
C.
Complete as many reps as possible in 5 minutes of:
Burpees
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
3 Man-Makers
100 Meter Run
A.
Every 2 minutes, for 12 minutes (6 sets):
Halting Clean Deadlift + Hang Clean + Clean
B.
Every minute, on the minute, for 8-12 minutes:Every 2 minutes, for 12 minutes (6 sets):
Halting Clean Deadlift + Hang Clean + Clean
B.
Speed Deadlift x 3 reps @ 70%-75%
C.
3 sets for times of:
Row 800/600 Meters
15/10 Chest-to-Bar Pull-Ups
30 Wall Balls
40 Russian Kettlebell Swings - 70/55/45
Rest exactly 4 minutes
3 sets for times of:
Row 800/600 Meters
15/10 Chest-to-Bar Pull-Ups
30 Wall Balls
40 Russian Kettlebell Swings - 70/55/45
Rest exactly 4 minutes
Time cap of 8 minutes per set.
A. 135,155,165,175,185,195,205,205
ReplyDeleteB. 275
C. Didn't finish any rounds, 38 kbs, 23 kbs, 16 kbs
A. 185,205,215,225,235,240
ReplyDeleteB. 345x 4 sets, lowered to 325 for last 4 sets. Didn't have the speed I wanted at 345.
C. 6:47, 8:01, 26 swings.
A. 175, 185, 195, 205, 205, 205
ReplyDeleteB. 255 x 10 sets
C. 7:01, 7:47, skipped last set in order to go crush bombs at kickball
Had to grab an extra rest day. Having trouble walking after Monday
ReplyDelete