A. Every 30 seconds x 10 minutes
1 1/4 Front Squat x 1 Rep @ 65-70% of 1RM
B. Dead Stop Front Squat 3-5 reps @ 85% of 1RM Clean
*make sure you're well below parallel to start*
+
30/20 Calories on Assault Bike
20 Burpees (jump to 45# plate)
10 Thrusters UB AHAP
rest 8 minutes x 3
*all at 100%*
*for the thrusters look to be at or above 135/95*
*Pelham sub 400m Sprint for Assault Bike*
A. 140
ReplyDeleteB. 155 for 2 and 160 for 3
4:34 6/4
4:44 7/3
4:29 10
@95
A) 270
ReplyDeleteB) 270x4
+
Couldn't do it, knee was in too much pain.
A. 235
ReplyDeleteB. 255
C. 3:13 with 135 UB
4:14 with 145 UB
4:32 with 155 UB
A. 145
ReplyDeleteB. 160 (oops, last week I did 1rm of my front squat not clean)
C. 4:00,3:55,3:57. (5/5)
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ReplyDeleteA) 110
DeleteB) 3/5 @ 125. Really felt it in my hamstrings from the start and just couldn't push up. :-/
20/20/2-3-3-2 @ 95 = 4:21
20/20/10 @ 85 = 3:53
20/20/6-4 @ 85 = 4:06
A) 225
ReplyDeleteB) 245
C) 3:01, 3:22, 3:51
A) 225
ReplyDeleteB) 245
C) 3:03, 3:13, 4:03 (7/3 thrusters) <--- all @ 135
A) 205
ReplyDeleteB) 245
C) 3:56 (135#), 4:31 (had to drop to 115), 4:30
I've been feeling pretty good lately but for whatever reason the 135 felt super heavy. Stuck through it anyway and did the best I could at 115.
A. 155
ReplyDeleteB. 135
C. subbed axel bar front rack lunges for the thrusters. First set was with 100 pounds. Second and Third set dropped to 90 pounds. Lunges were unbroken in 2nd and 3rd set.
4:30
4:07
4:15
-Burpees needed to be faster today. I was moving like I was in cement with them.