For Time @80-85%
2 Mile Airdyne
25m x4 Shuttle Run
1,000m Row
60m Bear Crawl
Rest 10m
x2 Sets
HPA- Blue
5 min x 3 sets @ 80,85,90%
10 Deadlift 165/115
15 Wall Ball
30 Double unders
rest 5 min between each
+
10 min easy pace:
10 cal Airbike
10 cal Airbike
10 cal Row
10 Alt PIstol
HPA - Power
Wed - snatch (int) - clean (mod) - short interval/EMOM
A. Below knee hang squat snatch, work to to single
B. Squat Clean . split jerk .Front Squat. split jerk, 1.1.1.1 perform 1 set every 2 minutes x 10 sets (start @ 50% 1RM C&J. Increase moderately each set. Your last 3 sets should be quite hard)
+
6 sets @ high effort
1 legless Rope climb to 15ft
1 Rope climb to 15ft - use legs
3 T&G Power clean (175lb/125lb)
3 Thrusters (175lb/125lb)
6 lateral barbell burpees
rest 2 min
**scale weights up or down for challenging response**
HPA - Power
Wed - snatch (int) - clean (mod) - short interval/EMOM
A. Below knee hang squat snatch, work to to single
B. Squat Clean . split jerk .Front Squat. split jerk, 1.1.1.1 perform 1 set every 2 minutes x 10 sets (start @ 50% 1RM C&J. Increase moderately each set. Your last 3 sets should be quite hard)
+
6 sets @ high effort
1 legless Rope climb to 15ft
1 Rope climb to 15ft - use legs
3 T&G Power clean (175lb/125lb)
3 Thrusters (175lb/125lb)
6 lateral barbell burpees
rest 2 min
**scale weights up or down for challenging response**
Blue
ReplyDeleteResults
3 Sets
-3rds+5 du's
-3rds+10 DL's
-3rds (barely)
*tough by the last set.
+
10 min @easy pace
-4rds nice and easy as rx'd
Blue
ReplyDelete3 sets
Took first set too easy - 2 rds + 10DL + 15WB
3 rds + 2DL
3 rds + 9DL
+ done
+ done
Blue
ReplyDelete3 sets
- 3 rounds
- 3 rounds + 1 DL
- 3 rounds (barely)
Felt terrible. I was dead halfway through 2nd set. Tired? Overtrained? Strength going up, metcon declining
+
4 rounds complete. Easy/slow
Did a fasted 45 minute recovery row today, 2.37/500m
ReplyDeleteGold
ReplyDelete1- 12:54
2- 12:55
Blue
ReplyDeleteShin splints were acting up so I did singles to reduce the stress there a bit.
2rds+18singles
3rds
3rds
+
Completed 2 rds
Power:
ReplyDeleteA: 62,5 kg
B: finished with 80kg, forearm still hurting a bit which dictated the load.
for the retcon, I did 2x rope climb with legs due to the forearm... man I sound pathetic en making up excuses :-(. Weight was 60kg for the TNG PC and Thrusters. Total time was 18:53