Warmup:
Foam Roll Thoracic Spine x 3-5 minutes
+
A. Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
B. Power Clean - Build to a 1RM
C. EMOM x 10 - :15 Seconds Max HSPU (kipping or strict)
+
500m Ski @ 80-85% effort
rest/walk 1 minute x 3 sets
A)5@135
ReplyDelete5@155
5@175
B) 125 (5lbs more than last time)
C) HSPU
this was not pledant,kept falling off wall very frustrating
Did some rounds TX and mainly with one about mat
Reps went from 1 to my max was 4....mainly between 2 and 3 reps.
Ski:
1) 203.5
2) 215.8
3) 211.5
Not Pleasant that is and rx not tx ugh
Deletea. 175, 200, 230 (11)
ReplyDeleteb. 205#
c. 3 Strict every round
Ski: 500m (1:49, 1:54, 1:57)
In Life, Slowing Down, may actually be the Best way to Speed Up.
A) 135, 155,175
ReplyDeleteB) 142.4
C) 5-6 Every round with 25lb and ab mat
Ski Rig: 2:10,2:15; 2:16
A. 5@145, 5@165, 8@190
ReplyDeleteB. 135, matched PR from beginning of cycle. 140 & 145 kept hitting me in the throat, but my elbows weren't coming through.
C. HSPU: 4 RX on each minute, kipping. These are feeling more consistent.
D. Ski: 2:15, 2:28, 2:29. I need to get taller.
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ReplyDeleteA. 190, 220, 15 reps @ 250
ReplyDeleteB. 200# (15# PR from training, 5# under lifetime PR)
C. Strict except for 1 rep in minute 8. 7, 6, 5, 4, 3, 2, 3, 2, 1, 2
+
2:05, 2:04, 2:15
I also need to get taller
A) 225, 255, 11 @ 285
ReplyDeleteB) 245 - stopped there for wrist
C) EMOM 10 - 10 no squat WBS @ 30#
D) 1:51.6, 1:52.4; 1:52.7
A. @185, @215, 11 @245
ReplyDeleteB. 150 (15# PR)
C. Box HSPU: 7, 7, 8, 8, 8 (I wasn't piking enough for these. Thank you Alex for pointing it out), 5, 5, 5, 5, 5.
D. 1:55, 2:00, 2:03
A. 165, 190, 5 @ 215 (happy with that, squat feels much stronger)
ReplyDeleteB. 235 (10# PR from start of training, 5# under lifetime PR)
C. 5,3,3,3,2,2,3,2,2,2. (All kipping and no fails)
D. 2:01, 2:05, 2:10. ( I'm doing something wrong. I felt like I was pulling the earth down and it wasn't moving lol or maybe I'm just weak.)
Probably weak
DeleteA)5@165
ReplyDelete5@190
5@215
B)225
C)6,5,4,5,5,4,6,1,4,4
D1)1:57
2)2:03
3)2:03
A. 190, 225, 250
ReplyDeleteB. 235 (10# pr)
C. 2, 5, 5, 5, 5, 5, 4, 5, 4, 2, 4
D. 2:00, 2:08, 2:10