Monday, June 17, 2013
20130618 Tuesday
Warm up- stay under 50%
HHS 3x3
2xHS +1xSB 3x1
Barbell
5x2 HS w/ split second pause at knees. 80% or less. rest 60s
5x2 thruster. As heavy as possible. bar should accelerate up and feet should LEAVE the ground - should not exceed 85% of 1RM. rest 60-90, make every rep count, more rest is ok
Strength
a) 4x2 snatch pulls. rest 45-60. USE STRAPS
*Each pull is a first pull w/ 2 sec pause + controlled back to the ground + first pull w/ 2sec pause + HS pull
b) 4xME HSPU + kipping HSPU. rest 45-60
Midline
a) 3x20 UB decline/ghd situps. rest 45-60
b) 3x15 UB reverse hyper. rest 45-60
Running
6x200m shuttle (50m x 4). rest 2:3 (work:rest....more rest than work)
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Barbell:
ReplyDelete165
185
Strength:
a) 205
b) 22+9, 15+7, 12+4, 10+2
Midline:
Done though no reverse hyper available.
Running:
Done; last 2 sets were brutal.
HS - 63-73-73-73-73
ReplyDeleteThruster - 73-83-83-83-83
a) 103-113-113-113
b) 4/8, 5/5, 2/8, 3/8
Midline - no (for back)
Running: 1.5 rounds done, strained right foot arch
Barbell:
ReplyDelete155x2, 160x3 (missed 1st rep, 4th set)
185 - felt slow
Strength:
a) 185
b) 12+10, 9+3 (fell off), 7+6, 6+6
Midline:
Done. sub reverse hyper w/ hip ext
Running:
48s, 47s, 47s, 46s, 47s, 49s