Warmup:
Ido Portal Squat Routine 1.0
+
A. Back Squat
3 @ 70% of TM
3 @ 80% of TM
3+ @ 90% of TM
rest 2 minutes
B1. Power Clean Cluster 1.1.1 rest 15 seconds between cluster rest 2:00 after each set @ 75-80% of 1RM
B2. Strict HSPU x 12-15 reps (doesn't have to be UB) rest 2:00 x 3 sets
+
3 Laps Around CFW
rest 2 minutes x 3 sets
A) 3@135
ReplyDelete3@155
7@175
B1) Power Cleans @105
B2) Ab mat and 15 lb plate
7,8
5,5,5
3,4,4,4
C) 7:02
7:18
7:14
A. 3@215
ReplyDelete3@245
5@275
B1. @110
B2. Box HSPU 15 UBx3
C. 10:37 avg. (forgot to stop timer between rounds).
A. 3@110
ReplyDelete3@125
5@145
B1. Power cleans at 110#
B2. Ab mat and 25# plate:
14
9,5
9,4
C) 7:01
7:23
7:43
(The steady decline haha)
A.
ReplyDelete3 @ 200#
3 @ 230#
6 @ 255#
B1. Went with 75% 165
B2. 11+1, 6+3+3, 4+4+4
C.
6:15
6:38
6:28
A.
ReplyDelete3 @ 200#
3 @ 240# bc math is hard
8 @ 255#
B1. 145 (80%)
B2. 15 (8/7), 15 (8/7), 15 (9/5/1)
C. Skipped
HSPU to 1 ab mat*
DeleteA. 175,200, 5 @ 220
ReplyDeleteB1. 180
B2. 12 each. Started with 25 plate and ab mat then did 10lb plate 2 ab mats for last 2.
C. 6:37, 7:13, 7:03
A. 3@ 150, 3@ 170, 6@ 190
ReplyDeleteB1. P. Cleans at 110lb
B2. 15 UB to one ab mat +15lb plate, 10/5-one ab mat+thin 10lb plate, 8/4/3-one ab mat + thin 10lb plate
C. 7:19, 7:12, 7:07
A. 246; 280; 315 X 7
ReplyDeleteB1&B2. Skip subbed 3x15 ghd sit ups
C. 5:18, 5:39, 5:40
Ido Portal: done
ReplyDeletea.
3@ 180
3@ 205
8@ 230
b1. 165#
b2. 15UB (2 Ab Mats)
c.
7:35
7:45
7:49
Motivation is what gets you started.
Habit is what keeps you going.
A)3@160
ReplyDelete3@185
5@210
B1)@180lbs
B2) 15, 8-4-3, 5-5-5
10lb plate and ab mat
C) 6:06
6:16
6:08
A) 230, 265, 8 @ 300
ReplyDeleteB1) 205
B2) 10-3, 5-5-3, 5-5-3 on paralletes
C) 8x400m sprints w/ 100m walking rest between sets
A) 135,155, 6@ 175
ReplyDeleteB1) 110
B2) 35lb plate and ab mat sets of 3
C) 7:45, 7:39, 7:41
A) 135,155, 6@ 175
ReplyDeleteB1) 110
B2) 35lb plate and ab mat sets of 3
C) 7:45, 7:39, 7:41