A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 70-75% - 10 sets of each*
B1. 4 Muscle Ups (scale to 12 Pull-Ups) rest 1 minute
B2. 8-10 HSPU rest 2 minutes x 5 sets (practice strict to build strength or kipping to work on cycling)
C. Every 90 seconds x 4 sets - 30 Sec. Hollow Hold
+
Every 6 minutes x 24 minutes (4 sets)
800m Run *try and keep same as 500m pace from last week*
A. @75
ReplyDeleteB1. 8 strict pull-ups
B2. 8 strict HSPU (abmat + 10# plate)
C. completed
skipped run, ran 5 mi yesterday and knee was bothering me. Did 10 min of DU practice.
A) @70
ReplyDeleteB) strict pull-ups with band (10 and 2 sets 8)
Strict hspu (6-8)
C) done
Run:
Completed
Runs were between 3:10 -3:15
*was really feeling it today after yesterday's tryouts... Body pretty shot
A. @65
ReplyDeleteB1. 6 strict pull-ups
B2. 10 strict HSPU
C. done
D. done in the PM
A) 165 (missed 2 high hangs)
ReplyDeleteB) 4 MUs and 10 double DB push press
C) Done
D) Done later on
A. 115
ReplyDeleteB. 4/8 ; broke the last set of hspu in 7/1. Did them strict
C. Done
D. Skipped and biked 1 mile instead for the last 3 intervals. 0.8 for the first one
A. 115 (good to go as long as there's no pain)
ReplyDeleteB. 4 bar mu / 10 strict press #95
C. Replaced with crossover symmetry
D. Done at track. 2.57; 3.01; 3.05; 3.06
A. 115
ReplyDeleteB1.1, 2, 2, 3
B2. 10, 10, 10, 8, 8
C. Done
D. 2:31, 2:31, 2:37, 2:35
A) 115
ReplyDeleteB1) pull ups
8 hspu