Warm up:
stretch them glutes
Barbell - work up to a weight you are certain can be hit for all three sets. try not to increase weight during the 3 sets. NO STRAPS
3x1 PS + HPS + LHPS, up to 75% of PS
3x1 PC + HPC + LHPC + PJ, up to 75% of PC
HBBS: 3x6 at 72% of HBBS 1RM of RECENT cycle
Strength:
a) 3x6 benchpress
b) 3x6 RDL
Cond: each person carries their own timer.
7 rounds, rest 2:1
10 burpees
200m run (120m row)
PT:
3x12 light lateral raise
3x10 banded shuffle
3x10 press ups
3x each leg, band mobility
Snatch - 155
ReplyDeleteClean - 185
HBBS:
245
Strength:
a) 185
b) 225
Conditioning:
1:00
1:04
1:07
1:11
1:14
1:08
1:08
Warm up:
ReplyDeletestretch them glutes
Barbell - work up to a weight you are certain can be hit for all three sets. try not to increase weight during the 3 sets. NO STRAPS
3x1 PS + HPS + LHPS, up to 75% of PS 175-175-175 (shoulder sticky)
3x1 PC + HPC + LHPC + PJ, up to 75% of PC 230-230-230
HBBS: 3x6 at 72% of HBBS 1RM of RECENT cycle
295 ALL sets
Strength:
a) 3x6 benchpress 245-245-245
b) 3x6 RDL 295-295-295
Cond: each person carries their own timer.
7 rounds, rest 2:1
10 burpees
200m run (120m row)
1. 1:18
2. 1:19
3.1:14
5.1:19
6.1:19
7.1:26
8.1:21
PT:
3x12 light lateral raise
3x10 banded shuffle
3x10 press ups
3x each leg, band mobility
whoops #5 DUPLICATE
ReplyDeleteConditioning- I did 250Mrow on all 8 sets instead of 120.......Whoops..
ReplyDelete