Monday2 - Throwing + Squat intense/Pull intense + SL intense/Pull intense + Core
A. OH Toss, 1 max effort rep per min for 15 minutes - use something that weighs 12-15 lbs
B1. Back Squat with Chains @ 20X1, 3-3-2-2, 3 min
B2. Muscle-ups with 20lb vest, AMRAP x 4 sets, 3 min
C1. Front Rack Barbell Split Squats @ 30X0, 4-6/leg x 3 sets, 1:30 min (30 sec b/t legs)
C2. Wtd Wide Grip Pronated Chin-ups @ 31X1, 3-5 reps x 3 sets, 1:30 min
D. Weighted Side Bridges, 45 sec per side x 3 sets/side, 45 sec b/t sides
A. 12lb ball felt goodB1. 60lbs chains- 295, 315, 325, 330. last 2 sets were very tough, first 2 felt great.
B2. 2 (no false grip), 5, 5, 5 (used false grip after first set so it was much better
C1. 135 (6), 145 (5), 150 (4) First set felt good, second 2 were brutal
C2. 53lbs for 5 every set
D. 25lb DB on hip, very tough on the last set
Tuesday2 - Bend/Push CP Battery
Power Clean and Push Press, 1 rep every 30 sec for 10 minutes - start @ 185lb
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5 min
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3 touch n go Hang Power Snatch per min for 10 minutes
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5 min
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3 rounds for time:
3 Rope Climbs to 15 ft
10 HSPU's to 10" depth
PC&PP- 185 for 2 min, 205 for the rest. Push Press was the hard part not the PC.HPS- 135 for 3 min, 145 for 3 min, 155 for 4 min. Felt good here, grip was a bit uncomfortable but not bad
3rft- 14 min even. This did not feel good at all, rope climbs were ok but definitely not great. HSPU did the first set 5 strict, 4 kipping (9 unbroken) + 1 kipping, 2nd set was 3, 3, 3, 3, 1 kipping, last set was all singles kipping. Breathing was fine the whole time. Not happy with this score.
Wednesday2
AM - Z1 Run
20 min Run @ 50% effort
PM - MAP Rowing/AD
4 x 3 minute Row @ 85% effort/3 minute @ 50%
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10 min
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4 x 3 minute AD @ 85% effort/3 minute @ 50%
Row felt good, little over 2 milesRow 85% @ 1:57 or so. Felt good, breathing was good.
AD 85% @ about 67 RPM, last set was closer to 69-70 RPM. Leg burn is limiter on the AD. Feel good w/ aerobic system on these MAP sessions. Hoping it'll carry over that well to testers.
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