Warm up:
2x2 MS
3x1 HHS + LHS + SB
Barbell:
5x3 HS from knee, 70%. rest 45
5x3 HC + PJ from knee, 70%. rest 45
FS: 7-5-3, technique matters more than weight - keep good posture. if position starts to go, the weight is too heavy
2 waves
Strength:
a) 4x5 Bulgarian Split Squat (each leg)
b) 4x5 Weighted Pull up
Cond: Outlaw 140120
8 minute AMRAP of:
50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB
*The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.
Barbell:
ReplyDelete5x3 HS @ 115#
5x3 HC + PJ @ 145#
FS: 135-155-185
only finished one wave, back felt a little wonky, need to work on technique
cond: lionheart 1-20-2014
10 HSPU - box mod
20 K2E
30 KB swings 53#
40 push press 75#
50 DU (did these unbroken, surprisingly, was cool)
for time: 8:30
Barbell:
ReplyDeleteHS: 145x2, 155x2, 165
HC: 165, 185x4
FS:
225-265-280
255-280-290
Strength:
a) BSS - 185, 205x3
b) Pullup - 53x2, 70x2
Cond: 3+9 TTB
Barbell:
ReplyDeleteHS: 120
HC: 165
FS:
185-205-225
195-215-235
Strength:
a) BSS - 135
b) Pullup - 45
Cond: 3
Barbell:
ReplyDelete5x3 HS from knee, 70%. rest 45
155-175-175-185-190-190 Shoulder tired
5x3 HC + PJ from knee, 70%. rest 45
185-205-225-245
FS: 7-5-3, technique matters more than weight - keep good posture. if position starts to go, the weight is too heavy
2 waves
225-275-305
275-315-335(f)on last rep
Strength:
a) 4x5 Bulgarian Split Squat (each leg) 135-135-135
b) 4x5 Weighted Pull up 53#53#53#
Cond: Outlaw 140120
8 minute AMRAP of:
50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB
3 + 11+- WB
*The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.