Warm up - very light
3x3 HHS
3x3 HS from knees
7x2 HS (50-70%) w/ 3 second pause at knees, rest 60
a) 5x2 snatch DL w/ 3s pause at knees...perfect, rest 45
b) 5x3 HBBS w/5s pause, no sleeves @ 50-60%, rest 60
Cond:
run 7x200, rest 1:1.5 (work;rest)
Midline:
a) tempo GHD (3s down, 3s up) 3x10
b) hip ext 3x15
extra credit:
split DB press 3x5
bent row, 3x5
135, 135, 135, 145, 145, 155, 155
ReplyDeletea) 185, 185, 205, 205, 205
b) 205, 225, 235, 245, 245
Conditioning:
:35, :40, :40, :41, :40, :43, :45
Midline: done
Extra credit:
40
185, 205, 205
Felt great overall. Hamstrings and glutes definitely felt the last 3 rounds of the conditioning.
70% of 200# = 140#
DeleteHHS @ 65
ReplyDeleteHS @ 65
barbell:
HS @ 105#
a) 185
b) 185
midline - done
conditioning
did 1:1 rest for the first 4, then 3:2 for the last 2 breaks
~45s each (sidewalk behind yellow poles, down and back)