1) 5x2 HS from blocks (preferred) - heavy but perfect, rest 90s
2) 3x2 Snatch Pulls
HBBS:
5x5 at 90% of 5RM. Try to keep the same weight across the sets - 5-10# heavier than last week
Strength:
3x5 push press at 75% of 5 RM. keep the same weight across the sets
Cond:
20 minute AMRAP of:
10 C2B Pull-ups
20 DB 20″ Stepups 50/35# (10L/10R)
Row 500m
Cond:
20 minute AMRAP of:
10 C2B Pull-ups
20 DB 20″ Stepups 50/35# (10L/10R)
Row 500m
BBG
ReplyDelete1) 145, 155, 165, 175, 185 (f), 185
2) 225, 245, 245
HBBS - 285
PP - 165
Cond: sub run 400m for row
4 rounds and 20 step ups
(1st round, 20", 20# DB box jumps, 2nd 6 step ups and 14 DB BJ)
Snatch Pulls: 185, 185, 205, 205, 225
ReplyDeleteHBBS: 255
Cond: Sub run for row. Box jumps instead of SU/
4 rounds and 20 step ups.
BBG
ReplyDelete1) 155, 175, 185 (1, f), 200 (1, f), 205 (1, f)
2) 225, 245, 245
HBBS:
285
PP:
deficit hspu instead due to wrist
Conditoning:
3 rounds + 180 meters on rower (switched between running and rowing)