Sunday, June 30, 2013

20130701.Mon

warm up
HHS 3x3
HS+SB 3x1

Barbell
8x1 PS + HS + LHS @ 70%. perfect, rest 60

HBBS
7,5,3 x2
3x 20sec (belt) walkout

Strength
a) 4x3 tempo bent row (fast pull, hold 3s, down 2 sec)
b) 4x3 (each arm) DB split jerk

Cond
6 rounds, rest 1:1
Row 250m
15 burpees
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3 comments:

  1. SteveKpaJuly 1, 2013 at 1:45 PM

    Barbell:
    140

    HBBS:
    225, 255, 275
    255, 275, 295 (peroneals are getting better, but not 100%)

    Walkouts: 405, 415, 425

    Strength:
    a) 185, 185, 205, 205
    b) 225, 245, 255, 270 (2, f)
    Barbell split jerks from the rack instead.

    Conditioning:
    1:33, 1:37, 1:35, 1:36, 1:38, 1:38

    ReplyDelete
  2. UnknownJuly 1, 2013 at 10:24 PM

    Barbell:
    135x3, 140x5

    HBBS:
    275,295,315
    295,310,325

    Walkouts: 415, 415, 415

    Strength:
    a) 135
    b) 70

    Conditioning:
    1:35, 1:30, 1:31, 1:32, 1:35, 1:37

    ReplyDelete
  3. UnknownJuly 2, 2013 at 8:14 PM

    Barbell - 73#
    HBBS - 93/103/113, 103/113/123 walk out with 163

    strength
    a) 83
    b) 25# DB

    Conditioning
    2:11, 2:03, 2:05

    ReplyDelete

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