Start of our new cycle
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 65-70% - 10 sets of each*
B1. 3 Muscle Ups (scale 9 Pull-Ups) rest 1 minute
B2. 6-8 HSPU rest 2 minutes x 5 sets
C. Reverse Tabata L-Sit - :10 seconds ON :20 seconds OFF x 8
+
500m Run - every 4 minutes x 20 minutes (5 sets)
A. @ 70#
ReplyDeleteB1/B2: 6 strict pull-ups, 6 HSPU to abmat
C. complete
Run complete (Each run around 2:45)
A. 125
ReplyDeleteB1. (1)
B2. 8 UB
C. Complete
D. in the PM
A. @65 -I'm working with really low weight on these until I drastically improve my technique. They felt pretty good today.
ReplyDeleteB. 9 banded pull-ups & box HSPU's.
C. Done on rig
D. Subbed with 650m rows
A. @ 65#
ReplyDeleteB1/B2: 5-6 strict pull-ups, 6-7 strict HSPU with plates
C. complete
D. Run in the PM
A. 3 sets @ 105, rest @ 115
ReplyDeleteB1/B2. 3 / 8 each time
C. Done with rig
D.
1 – 2:12
2 – 2:03
3 – 2:02
4 – 2:02
5 – 1:56
A) 95 for Intervals 1&2, 105 for Interval 3
ReplyDeleteB1) 3 MUs (1st set UB, then singles)
B2) 7 HSPU
C. Martin and I may have done like 10+ intervals, we lost count. Whatever.
D) Ran with BQ as my pacer: 2:28, 2:18, 2:17, 2:20, 2:09
A) 155
ReplyDeleteB) 3 UB / 8 strict
C) Done hanging from bar
D) 2m assault bike intervals x 5 w/ jayrod
Did what Criag did
DeleteA. @70lb, Power Snatches (Did Pos 1, 2, 3, instead of a drop snatch)
ReplyDeleteB1. Attempted 1 MU each set-got 4 out of 5! Maybe not a big deal, but I haven't tried them in months, so I was happy lol.
B2. 6 HSPU unbroken at RX each set.
C. Done hanging from rig.
D. Run: Kept them all between 2:21-2:29.
A) 75
ReplyDeleteB) 9 strict pull-ups with red purple band
C) 8 HSPU strict to ab mat
D) 2:06-2:15
A)115
ReplyDeleteB) 9 pull ups,8 hspu back still not 100 didn't wanna attempt muscle up
D) ran with Martin
1:58
ReplyDelete1:44
1:40
1:41
1:41
A) @70
ReplyDeleteB) strict pull ups red band set of 6 each time
HSPU strict one ab mat and 10 lb plate
Sets of 7
C) skipped
D) will run 3 miles tonight
Tried to do as much as possible in one session today!