3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS
~Barbell:
5x2 LHC at 70-80%
FS: use the first wave to "warm up"
2 waves, 5-3-2
Strength: NOT maximal - should not miss any reps. proper timing is critical here
a) 4x5 benchpress, rest 30-45
b) 4x5 dynamic (banded) deadlift. 75% of 1RM clean + black band single (black band ~50-75#), rest 30-45
*ok to lighten up deadlifts if needed/uncomfortable
Cond: outlaw140409
3 rounds row 500m
50 DU
25 Vups
*each round is for time - should be all out efforts
~Assistance:
a) 3x8 bent rows (kettle bell)
b) 3x60s band hold
Cond: outlaw140409
3 rounds row 500m
50 DU
25 Vups
*each round is for time - should be all out efforts
~Assistance:
a) 3x8 bent rows (kettle bell)
b) 3x60s band hold
~Warm up- stay under 55%
ReplyDelete3x1 - 2 HHS + 1 SB @ 95#
2x1 - MS + 2HS @ 85#
~Barbell:
5x2 LHC at 70-80%
115-120-125-130-130
FS: use the first wave to "warm up"
2 waves, 5-3-2
125-135-145
135-145-155
Strength: NOT maximal - should not miss any reps. proper timing is critical here
a) 4x5 benchpress, rest 30-45 @ 105#
b) 4x5 dynamic (banded) deadlift. 75% of 1RM clean + black band single (black band ~50-75#), rest 30-45 @ 120# with blue band
~Assistance:
a) 3x8 bent rows (kettle bell) @ 35# ( i tried 44# but too heavy)
b) 3x60s band hold CHECK!
Conditioning @ Jigsaw:
20 mins to find a 1rm clean: no PR. stuck at 165# forever
15 min time CAP:
5 Rounds:
40 Double Unders
20 Push Press (95/65)
10 Inverted Burpee + Burpee
I didn't make the cap: @ 15 mins: 4 Rounds + 2 Push Press RxD
LHC - 185, 205x3, 215
ReplyDeleteLBBS - minimizes ankle pain
185-225-275
225-275-305
Strength:
a) 205
b) 205 + blues
Cond:
11mins
320
330
350
LHC: 155
ReplyDeleteFS:
155-205-235
205-235-265
Strength: skipped
Cond:
3:45
4:30
5:00