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Friday
A1. Overhead Squat - 5,5,5,5; rest 15sec
135 all UB
A2. Front Squat - 10,10,10,10; rest 30sec (use same weight as OHS)
135 all UB
A3. 20" BB Box Step-up - 7,7,7,7 each leg; rest 3min (use different bar)
135 all UB
C. Pendlay Row - 5,5,5,3,3,3; rest 90sec (work as heavy as technique allows)
185, 205, 225 for rest
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Choice - Z1 warm-up for running
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12-14 Rounds
Run - 30sec @ 85%
Run - 30sec @ 50%
Distance: 2.25 miles (did 800 course)
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Airdyne - 10min @ Z1
Posted on
Thursday 130516
2 Rounds not for time - for movement efficiency and deep practice
3-6 Muscle-ups
10 KB 2arm Front Rack Step Lunges
30-40 Double-unders
Rest as needed
R1: 6, 35#s, 40
R2: 6, 35#s, 51
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A1. Deadlift - 5,4,3,2,1 NO TEMPO; rest 60sec
315, 345, 365, 400 (1), 375(2)
A2. Weighted Dip - 5,4,3,2,1 NO TEMPO; rest 3min
53, 62, 79, 88, 98
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4 Rounds
7 TnG Power Cleans (weight should be quick but challenging)
155#
100m Run Sprint
5.5x down back turf
Rest 4min b/t rounds
R1: 0:36
R2: 0:34
R3: 0:34
R4: 0:35
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4 Rounds
Row 30sec for MAX DISTANCE
Rest 3min b/t rounds
R1: 179
R2: 176
R3: 179
R4: 177
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4 Rounds
Airdyne 20sec for MAX CAL
Rest 2min b/t rounds
R1: 21
R2: 20
Had to leave for work
R3:
R4:
2 Rounds for times:
1 Rope Ascent
12 UB T2B
Rest 60sec b/t rounds
R1: 0:30
R2: 0:28
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A. Sumo Deadlift - 6,6,4,4 (this will feel unfamiliar, do not push the weight too heavy)
225, 225,245, 245
B1. Good Morning - 8,8,6,6; rest 60sec (heavy)
115, 135, 135, 135
B2. CG Bench Press - 4,3,2,1; rest 3min (heavy)
245, 265, 280, 300 (5lbs assistance)
C. GH Raise - 8,8,8; rest 45sec
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Row - 2000m @ 85%; rest exactly 3min
7:04, 1:46 pace
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Run - 1600m @ 85%; rest exactly 3min
6:31 (800 course 2x)
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Airdyne - 150cals @ 85%
151 cals, 7:50min, 258 avg watts
2 Rounds for times:
50 Double-unders
12 Kipping HSPU
Rest 60sec b/t rounds
R1: 1:06.5 (45 DUs before broke)
R2: 1:01.3 (44 streak)
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A1. HB Back Squat - 5,4,3,2,1 NO TEMPO; rest 60sec
245, 255, 275, 295 (fail), 285 (fail), 6 hrs of sleep, no breakfast, and came in at 6am cuz busy day today, not ideal for maxing
A2. Weighted Pull-up - 5,4,3,2,1; rest 3min
62, 79, 88, 98 (1.5 reps), 98
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4 Rounds: (record times)
7 Hang Squat Snatch - 95
30m Butcher Push @ Body-weight (Sled weighs 70#)
190
Rest 3min b/t rounds
R1: 0:45
R2: 0:47
R3: 0:47
R4: 0:49
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4 Rounds: (record times)
7 Hang Squat Clean - 95
20cal Airdyne
Rest 3min b/t rounds
R1: 1:03
R2: 1:00
R3: 1:00
R4: 0:54
"Oh my quad!"
