Lifestyle:
Upper Body Push/Lower Body Pull
3 sets:
A1. Single Arm Floor Press (Heavy) x 8/arm; rest 1 min
A2. GH Raises x 8-12; rest 1 min
3 sets:
B1. Supine Flys x 10; rest 1 min
B2. BB or KB Hip Thrusts x 10; rest 1 min
+
Row 500m (HARD); rest 1:1 x 4. Can be done as partner 4k.
A2. GH Raises x 8-12; rest 1 min
3 sets:
B1. Supine Flys x 10; rest 1 min
B2. BB or KB Hip Thrusts x 10; rest 1 min
+
Row 500m (HARD); rest 1:1 x 4. Can be done as partner 4k.
Performance:
A. TnG Squat Snatch – Build to tough triple
B. Squat Clean @ 80% 1RM- 10 singles; rest 90 seconds between. STRICT ON THE REST!
C.
For reps:
3 minutes – AMRAP Squat Cleans @ 85% 1RM
rest 2 minutes
3 minutes – AMRAP Squat Snatch @ 75% 1RM
rest 2 minutes
3 minutes – AMRAP Wall Balls
C.
For reps:
3 minutes – AMRAP Squat Cleans @ 85% 1RM
rest 2 minutes
3 minutes – AMRAP Squat Snatch @ 75% 1RM
rest 2 minutes
3 minutes – AMRAP Wall Balls
A. Built to 135# x3 felt okay. Always need work here
ReplyDeleteB. 195# x10 made all reps
C1.210# for 8 reps
C2. 135# for 7 reps
C3. 71 wall balls
*morning workouts makes me angry
A. Skipped, extra overhead mobility
ReplyDeleteB. 225,230,235. Use this years pr as a 2013 pr doesn't really feel relevant
C1. 5 reps at 245.
C2. Subbed 36" bj and Gh raises. 13 of each
C3. 79.
A. 125#
ReplyDeleteB. 180#
C1. 135# x14. Technique problems at higher weights
C2. 105# x10
C3. 60
A. 155
ReplyDeleteB. 205
C1. 215x10
C2. 150x10
C3. 68
A. #115
ReplyDeleteB. #185 x10
C1. 195x1, DNF
C2. 115x8
C3. 53