Warmup:
Squatting Thoracic Rotations x 15-20 Slow Reps/Side - Include these in your warmup (https://youtu.be/PlHKhMX5YBc)
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A. Back Squat
5 @ 65% of TM
5 @ 75% of TM
5+ @ 85% of TM (go to failure with no excessive pausing on top)
rest 2 minutes
B1. Power Clean Cluster 1.1.1 rest 10 seconds between cluster rest 1:30 after each set @ 70% of 1RM
B2. Strict HSPU x 8-10 reps (add deficit or target to make these UB) rest 1:30 x 3 sets
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6 minutes Run @ 80% rest 2 minutes x 3 sets *you can do this in PM if needed*
A. 5 @ 105
ReplyDelete5 @ 120
6 @ 135
B1: with 80#
B2: 25# plate + ab mat
Kept about a 10 min mile pace for the running portion (9:00 was timed mile)
10 HSPU per round
DeleteA. 5 @ 160
ReplyDelete5 @ 185
5 @ 210 (failed the 6th rep. Weak legs)
B1 @ 160
B2 with ab Mat and 25lb plate 9,9,6.
Ran about 2.5 laps per 6min. Kept faster pace then the 5k.
a. (65%= 227)(75%=264)(85%=297.5 x 7 reps)
ReplyDeleteb. strained AC joint no OH movement for a little.
replaced with 2min interval assault bike 1 min rest
c. doing tonight using mile pacing
A. 5 @ 178
ReplyDelete5 @ 205
8 @ 233 (Thank you Alex for letting me know when I wasn't getting low enough. I no-repped myself twice.)
B1. @ 95
B2. 10 per round on box. (I'm going to try going from feet on box instead of knees next time)
C. I got about 1 3/4 laps per round.
a.
ReplyDelete5 @ 145#
5 @ 175#
12 @ 195#
b1. @ 145#
b2. w/ Ab Mat & 10# Plate 10,9,10
c. Done
Always play the Hand you were Delt like it was the Hand you Wanted.
A. 5@ 140
ReplyDelete5@ 160
8@ 180
B1. @95#
B2. Used 2 ab mats, got 10 each time. Probably need to lose one ab mat and add a smaller plate next time.
C. Run- done. Got about 2 1/2 laps around the block each 6 min interval.
A. 185, 215, 11 reps @ 245
ReplyDeleteB1. 135
B2. 10/10/10 to 1 ab mat
C. Done
A. 215, 250, 11 @ 280
ReplyDeleteB. 185, first 2 sets 8 @ deficit, last set 8 no deficit
C. Done on woodway, 6.5, 7.5, 8.0
A. 125, 145, 6 @ 165 stopped due to my groin
ReplyDeleteB1 @88 because I cannot read and did TM
B2 35 and ab mat 8,8,7
C. 2.5 laps, 2.5 laps. 2.25 laps around the building
A) 5@125
ReplyDelete5@145
10@165
B) @90
HSPU 10 each round - ab mat and 15 lb plate
C) White Plains track- 3 laps around the track each round
A) 5@155lbs
ReplyDelete5@175lbs
6@195lbs
B) @160lbs.
Hspu 10 each round 1st round 10lb plate and ab mat every round after just ab mat
C) kept up with Andrew
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ReplyDeleteA) 5 @ 95#, 5 @107.5, 6@ 120#
ReplyDeleteB1) 85#
B2) sets of 8 with 1 ab mat
C) 2 1/4 laps, 2 1/4 laps, 2 laps