A. Strict Press
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. 2 Sets:
Barbell Overhead Hold 155/105 - Max Time
rest as needed
C. 5 sets:
Strict Pull-Ups x :15 Seconds Max Reps into Max Chin Over Bar Hold
rest 2 minutes
D. Every 90 Seconds x 15 minutes
Snatch Pull (just below knee) x 1 + Snatch Pull (mid thigh) x 1 + Snatch (from mid thigh) x 1 - all sets between 70-80%
*this should be one movement from floor to below knee, to mid thigh, then snatch*
+
300m Sandbag Bearhug Carry 80/60
*go as long as possible without breaking. The second you break turn around and go back inside. Do not continue to 300m mark
if you break*
A)5@65
ReplyDelete5@75
3@85
B) 1:01
1:00
C) red band
7,5,5,6,5
D) 3@70
7@75
Sandbag carry: full 300m done and then a little extra
A) 5@55, 5@65, 6@73
ReplyDeleteB) 1:01, 1:05
C) 3,4,3,3,3 (originally counted the strict pull up into the hang but BQ and Jon made me feel like a cheater)
10s, 8s, 10s, 8s, 10s
D) Done at 75#
Performed full 300m
A. 85, 110, 7 @ 110
ReplyDeleteB. 1:20, 1:30
C. 5+5sec, 5+10sec, 4+5sec, 4+5sec, 6+6sec
D. 140
Walked the 300m with one drop in the way back.
In a couple of years people will ask you,
How did you do it?
A. @80, @90, 7@105
ReplyDeleteB. 1:07 @115, 1:05 @135 (This is my push press pr, so I know I can surpass it next test)
C. (All banded) 6 & :03, 6 & :02, 7 & 0:01, 6 & 0:02, 6 & 02
D. @80
Dropped the sandbag about halfway up the driveway on the way back.
A) 125, 145, 160x6 (wrist starting to finally heal)
ReplyDeleteB) 1:30, 1:18
C) 9+:20, 7+:12, 7+:12, 7+:10, 6+:10
D) 165 (9-10, missed 1st rep)
E) Done - no dropsies
A) 5@115,5@125,3@145
ReplyDeleteB)1:05,1:10
C) subed with push ups
D)95@2,105@2,115@3,125@3
E)done didn't drop
A) 5 @65, 5@75, 2@85
ReplyDeleteB) 1:00, 1:03
C) red band 8,7,6,4,3
Hold: 10,8,8,9,6
D) 3@70,7@75
E) 300m
A. 60, 70, 7@75
ReplyDeleteB. :50sec, 1:15
C. Strict pullups:5,5,4,4,3
Hold: :35sec, :30sec, :30sec, :20sec, :25sec
D. 2@75, 8@80
E. Sandbag carry done without dropping.