2 sets @ 70%
300m Run
100m Front Rack Carry
300m row
100m farmers Carry
+
rest additional 10 min
+
4 sets:
10/8 Cal Airbike
5 Bar Muscle up
5 burpee Box jump @ 24"/20"
5 hang Squat Snatch @ 135lb/95lb
rest 2 min b/t sets
-- Right into (only use the 2 min Rest and get right into next 4 sets)
4 sets:
200m run
15 Wall Balls
5 Squat Clean @ 185lb/115lb (done in singles)
rest 2 min
2x24 kg/2x32 kg (row pace 1:45-1:47)
ReplyDelete+
1:10/1:15/1:25/1:40
1:55/2:09/2:13/2:11
I can not keep the pace((
A.) 32 lb KB
ReplyDeleteAbout 13 min
B.)5 CTB, 75 lb
2:29
2:55
2:45
2:55
115 lb
2:55
3:09
3:05
2:55
Not good Day
ReplyDeleteA.done
B.avg 2:00 for first two then 2:30
C. Bad like 2:50, i dont Know where i too slow but sq clean my torso broken and take long for give right speed
I 6pounds lighter then previuous weeks
Looks for absolute strenght in legs is tought to gain with som endurance /resistence training together
A. 24kg Front rack, 32kg farmer carry
ReplyDeleteB. 1:30, 1:24, 1:30, 1:38
C. 1:49, 1:47, 1:46, 1:40
A. 24kg for both
ReplyDeleteB. 1:58, 2:00, 1:57, 2:03--hang squat snatch was the factor
C. 2:08, 2:03, 2:00, 1:58