Warmup:
Wall Angels x 15 SLOW Reps
*if you cannot get into proper position work on static holds*
+
A. Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes
*add 5-10# total to your training max from cycle 2*
*for example if week 1 of Training Cycle 2 you based your numbers off of a TM of 200# - use 205 or 210# today and for remainder of new cycle*
B. Power Clean Cluster 1.1.1 rest 10 seconds/rest 2 minutes x 4 sets (keep them between 70-80% of 1RM) *fast and crisp reps*
*stay light and workon fast turnover and catch - mechanics must be perfect*
C. Single Arm Dumbbell Z Press AHAP (avoid swaying) x 6-8 reps rest 1 minute bt arms x 4
+
500m Ski Erg @ 100%
rest as needed x 3 sets
*record fastest and slowest times*
A. 3@115, 3@130, 5@150
ReplyDeleteB. 95, 3x100 - kept things light and worked on form
C. 6 reps each arm w/ 30#
Fastest: 2:09.8
Slowest: 2:11.7
A. 260, 300, 315(x10) weight only went up to 315
ReplyDeleteB. 205
C. Shoulder mobility
D. 400m run X 4 (1:20 pace)
A. 3@105, 3@120, 6@135
ReplyDeleteB. 1x95, 3x100
C. 6 reps each arm w/ 25#
Fastest: 2:37
Slowest: 2:44
A. (267) 190, 215, 240
ReplyDeleteB. 175
C. 40#
D. 1:47.6 1:47.4 1:50.4
I may not be there yet
But in closer than I was yesterday.
A) 245, 275, 305x10
ReplyDeleteB) 215
C) Done
1:37.2 fastest
1:46.5 slowest
A: 250, 285, 10@320. B:215. C:50lbs. D 1:54, 2:13 I suck at this, I feel it in my tricep
ReplyDelete(I have to keep my numbers low for a while, as per my doctor's request)
ReplyDeleteA. @95, @125, 21@155
B. @75
C. 8@25x3, 8@30x1
D. Substitued with 3 1 mile sets on Assault Bike ~276W
300m Farmers Carry with yellow taped kettlebells
A)185
ReplyDelete215
240x3
B)165
C)40
D)1:42,1:47
A. Just kept it super light-I strained/bruised the cartilage in my left hip. Meh.
ReplyDeleteB. 105x3, 115x1
C. 8@20lb x2, 8@25lb x2
D. 2:17, 2:21 Ugh, I hate that thing.
A. Back Squat
ReplyDelete3 @ 70% 210
3 @ 80% 240
3+ @ 90% 270
B. 165
C. 40
1:41, 1:49