Start of Deload Week
Warmup:
Side Lying Chest Opener x 10-15 SLOW/Side - https://youtu.be/QY4SGMiY5g0
+
A. Back Squat
5 @ 40% of TM
5 @ 50% of TM
5 @ 60% of TM
*start a new set every 2 minutes*
B1. Power Clean x 1 tough single rest 30 seconds
B2. Handstand Wall Runs x 50 Taps rest 2:00 minutes x 4 sets - https://youtu.be/XyEcMmj1fRA
+
1 Mile Run (dumpster to dumpster) @ 90%
rest 1:1 x 2 sets
A. 140--175--210
ReplyDeleteB1. PC@235 B2. Done (need to get on Lexie's level)
C. Replaced with 2k ski and hip mobility
A) 5@85
ReplyDelete5@105
5@125
B1) @120
B2) done- not well but completed
C)
1st mile: 7:06
2nd mile: 7:18
A) 5@65
ReplyDelete5@85
5@95
B1) @115
B2) was about 1-1.5' off the wall (not totally vertical)
C) 1st: 7:45
2nd: 7:35
This comment has been removed by the author.
ReplyDeleteA. 5@110, 5@140, 5@165
ReplyDeleteB1.@115
B2. Not fully vertical. 50, 50, 30&20, 30&20
C. Knee was shot, so I did 3 1K rows. 1014@4:46, 1015@4:29, 1016@4:27
A. 5@85, 5@110, 5@140
ReplyDeleteB1. 2@125, 2@130
B2. Done
C. Run: 7:27, 7:27
A) 135, 165, 200
ReplyDeleteB1-2) Modified for wrist
C) Done on track
a. 105, 130, 155
ReplyDeleteb. 185
c. 7:32, 7:27
Be happy with what you already have achieved.
A. Went heavier. Wanted to see how he weight felt with OLY shoes. 135 155 185
ReplyDeleteB. 205
B1. 50 UB each time
C. Ran 3 miles by my apt
A 110, 135,165
ReplyDeleteB1 205
B2 done
C 7:42, 7:18 ran on Bronx river trail
A)100,120,145
ReplyDeleteB1)205×4
B2)done
C1)6:36
C2)6:25
A) 85,105, 125
ReplyDeleteB1) 120
B2) done
C) 8:00, 7:48
A.
ReplyDelete115, 145, 175
B1.
217
B2.
50 UB
C.
6:37
7:07
A. 115, 145, 170
ReplyDeleteB1. 165
B2. Cakewalk
+
Skipped running and played with the ski erg