Monday, September 30, 2013

20131001.Tuesday

warm up:3x3 HHS
2x1 2 HHS + SB

FS:
5x5, work up to a heavy but perfect set.

Strength
a) 3x10 bench press, rest 45s
b) 3x10 weighted pullup, rest 45s

clean pull
5x1, work up to a heavy pull

Cond - everything with a 135/95#

4 min AMRAP
5 Power snatches
10 walking lunges (rear rack)
5 rear push press

rest 1 min

4 min AMRAP
5 Power cleans
10 front rack walking lunges
5 front push jerks

Midline:
a) 3xME Lsit
b) 3x10 reverse hyper
Posted by at

6 comments:

  1. SteveKpaOctober 1, 2013 at 1:53 PM

    FS: 225, 245, 275 PR, 285 (4, f) PR, 265

    Strength:
    a) 185, 205, 225 (8, f)
    b) 53, 53, 53 (5, 2, 3)

    Clean pull:
    225, 245, 265, 285, 285

    Conditioning:

    4 min AMRAP - 2 rounds + 5 snatches + 1 lunge

    4 min AMRAP - 2 rounds + 5 PC + 3 lunges

    Midline:

    (later)

    ReplyDelete
  2. GopiOctober 1, 2013 at 8:15 PM

    FS: 155, 175, 195, 205 (PR)
    Strength:
    a) 3x10 bench press - 125
    b) 3X10 weighted pullup - 3 X 5 with 18lb vest

    Clean pull:
    135, 155, 185, 205

    Cond: Skipped

    Midline: Skipped.

    ReplyDelete
  3. UnknownOctober 1, 2013 at 8:55 PM

    FS: 5x5 @ 135

    Strength:
    a) 75
    b) assisted machine

    Clean pulls: 125

    Conditioning:
    4 min AMRAP- 3 rounds @ 65lbs
    4 min AMRAP - 2 rounds @ 95lbs

    No time for midline. Quads are smoked!

    ReplyDelete
  4. UnknownOctober 1, 2013 at 10:07 PM

    FS:

    5x5, work up to a heavy but perfect set. 225,245,275,295,305

    Strength
    a) 3x10 bench press, rest 45s 225# all sets
    b) 3x10 weighted pullup, rest 45s 1) 35# 7reps 2) 35# 6 reps 3) 26# 7 reps

    clean pull
    5x1, work up to a heavy pull--------skipped


    Cond - everything with a 135/95#




    4 min AMRAP
    5 Power snatches

    10 walking lunges (rear rack)

    5 rear push press

    3 rounds


    rest 1 min




    4 min AMRAP

    5 Power cleans

    10 front rack walking lunges
    5 front push jerks


    3 rounds



    Midline:

    a) 3xME Lsit 20-30 sec each

    b) 3x10 reverse hyper-GHD

    parrelel bar dips Me + walk to opposite side and Me dips

    10 dips, 10 dips
    6 dips, 6 dips

    3-500M row sprints 1:24, 1:29,1:35 --felt slow.....

    pistols

    2x10 - complete

    3pm-6pm

    ReplyDelete
  5. UnknownOctober 1, 2013 at 10:53 PM

    FS: 185, 225, 255, 275 (4,f) - hip started to feel tight. no belt

    Strength:
    a) 185, 195, 195 (8,2)
    b) 10, 25, 25 (8,2)

    Clean pull: skipped - hip

    Conditioning:

    4 min AMRAP - 2 rounds + 5 snatches

    4 min AMRAP - 2 rounds + 5 PC + 6 lunges

    ReplyDelete
  6. UnknownOctober 3, 2013 at 8:53 AM

    FS: 185, 205, 220, 230, 235 (3,f)

    Strength:
    a) 135
    b) BW, 25, 25

    Clean Pulls: skipped

    Conditioning:
    2 rounds + 2 Snatches
    2 rounds + 5 cleans

    ReplyDelete

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