Monday2 - Throwing + Squat intense/Pull intense + SL intense/Pull intense + Core
A. Heavy Object OH Toss, 1 max effort rep per min for 15 minutes - use something that weighs more than 30lbs
B1. Back Squat @ 20X1, 5-5-3-3, 3 min
B2. Wtd Mixed Grip Chin-up Cluster @ 20X1, 1.1.1 x 4 sets, 3 min
C1. Barbell Split Squats @ 30X0, 4-6/leg x 3 sets, 1:30 min (30 sec b/t legs)
C2. Heavy One Arm Rows @ 20X0, 7-10 reps/arm x 3 sets, 1:30 min (30 sec b/t arms)
D. Weighted Side Bridges, 20 sec per side x 6 sets/side, 40 sec b/t sides
A. 30lb Med BallB1. 275, 305, 325, 345. Felt good, could have gone a little heavier i think
B2. 88lbs, felt heavy, thought I would be able to go up but oh well
C1. 135, 155, 175 all 6 reps/leg/set. Didn't know where to start here so I'll know next time to go a bit heavier.
C2. 70lb KB 8 reps/set. Heavy, again thought I'd be able to go heavier but these felt good.
D. 30lb sand bag on hip. Felt good.
Tuesday2 - Bend/Push CP Battery
Every 30 seconds for 10 minutes:
1st - 1 Power Snatch @ 175-185lb
2nd - 1 CGBP @ tough load - you pick
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10 min
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10 sets:
3 touch n go Power Cleans - start @ 205lb
3 unbroken Paralette HSPU
1 min
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10 min
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3 unbroken Muscle-ups per min for up to 10 minutes
185 on Snatch, 245 on Bench- all felt good205 first set clean & 225 for the rest, probably 5-6" deficit on HSPU
Muscle Ups, all good.
This was fun. The cleans got heavy, not sure if they were supposed to be perfect technique or heaviest weight possible, I went with heaviest weight possible. Feet were landing a little wide but I did them all TnG.
Wednesday2
AM - Z1 Run
20 min Run @ 50% effort
PM - MAP Rowing/AD
5 x 2 minute Row @ 85% effort/2 minute @ 50%
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10 min
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5 x 2 minute AD @ 85% effort/2 minute @ 50%
*85% effort for 2 minutes will be slightly slower than last week
Complete, run felt good, a hair faster pace than last week.Row- 85% @ 1:55 pace, 50% @ 2:30 pace
AD- 85% @ 68RPM, 50% @ 45RPM
Felt good, breathing was good on rower and great on AD, burning legs is limiter on AD.
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