16th
A. DL @ 12X1, 2 reps @ 50% RM x 12 sets, 45 sec
B1. Hang Power Snatch from above knee, 3-3-2-2-1-1, 1 min
B2. Strict HSPU to Extra Depth @ 20X0, 2-2-2-2-2-2, 1 min
C. 10 sets @ high efforts:
5 Squat Snatch @ 95lb
5 C2B Chin-ups
30 sec rest
A. complete at 250
B1. 155,155, 165 1.F (too big jump on short rest) 160, 165, 170
B2. 3" for all.
C 11:37 to complete. first 6 sets were done fast unbroken. started to need a few more secs rest in between and missed SS twice. breathing mostly limiting factor, grip towards the end but not too much. These are exactly the kind of sessions I need work on.
15th
15 x Row 60 sec @ 50%/Row 60 sec @ 75% - damper 5
+
10 GH Sit-ups x 5 sets, 1 min
7705m total
added weight to last 4 sets. 10#, 25# x3.
Long slow aerobic stuff on rower or Airdyne I feel fine and can maintain for long periods. It's multiple modality at a faster pace where I perish.
My schedule got pushed back a day as I came down with a nasty cold on Monday, and needed Tuesday to sleep in and recover form cold.
14th
A. Back Squat with Chains @ 20X1, 2-2-2, 5 min
B. Hang Squat Clean, build to a 3RM
C. AMRAP in 10 minutes:
3 Muscle-ups
3 unbroken Hang Squat Clean @ 155lb
A. all sets with 38# chains added. 265, 275, 280(1).
B. 215. 225x2 and then couldn't hang onto barbell. Unsure if I should be using straps or dumping in between reps. But the squat out wasn't hard I just could not hang onto barbell for 3rd rep.
C. 9 rounds. 90% effort. Just didn't push coming off the cold.
No comments:
Post a Comment