A. Push Press 4 x 5 @ 77% rest 2 minutes
B. Deadlift - Every 2 minutes x 8 mintues
8 reps @ 50%
6 reps @ 60%
4 reps @ 70%
2 reps @ 80%
+
3 sets @ 85%
Row 350m
20 Pull-Ups (scale up to C2B)
20 KB Swings 70/53
20 Box Jump Overs 24/20
20 HSPU
Run 500m
rest 5 minutes
*use week 1 of this cycle as a pacing gauge*
Wowzers.
ReplyDeleteA: 145
ReplyDeleteB: 215-255-295-335
C: only could do 1 rd. 12:34.
A: 175
ReplyDeleteB: 225, 275, 315, 365
C: Done.
A- 110
ReplyDeleteB- 130, 155, 180, 210
C- 9:20, 10:09, 10:48
Asthma tonight was real bad, real fucking bad. Thanks Craig for staying with me on the second run. You should probably take 20 seconds off that round for yourself.
Team A
DeleteA. 110
ReplyDeleteB. 155, 185, 215, 245 (these felt great)
C. 9:27, 10:04, 9:29
-Still trying to get better at my butterfly pull ups. These slowed me down because I had to break them up, but I am making progress
-I bitched out on the kettle bell swings…..need to just hold onto the KB
-box jumps and hspu felt great. All rounds of HSPU were unbroken.
Push Press - 130, failed the last rep of the last round grr
ReplyDeleteDeadlift - 155, 185, 205, 235
+
Not sure of time, tried to move consistently each round. Big thanks to jumpman for running with me :)
10/7
ReplyDeleteA. Push Press 4 x 5 @ 77% rest 2 minutes
155, 155, 155, 155
B. Deadlift - Every 2 minutes x 8 mintues
8 reps @ 50% - 225
6 reps @ 60% - 275
4 reps @ 70% - 315
2 reps @ 80% - 365
+
3 sets @ 85%
Row 350m
20 Pull-Ups (scale up to C2B)
20 KB Swings 70/53
20 Box Jump Overs 24/20
20 HSPU
Run 500m
rest 5 minutes
0:00 - 9:50
14:50 - 25:30
30:30 - 40:20
*use week 1 of this cycle as a pacing gauge*