August 22nd, 2013
30 minutes Airdyne. 40s @ 90%, 20s @ 50%. 572 calories. 213 after 10 minutes. I did 606 a few weeks back with 60s/ 60s. Need to do that again but make it 70s/ 50s
August 21st, 2013
A.30 minutes Airdyne. 40s @ 90%, 20s @ 50%. 572 calories. 213 after 10 minutes. I did 606 a few weeks back with 60s/ 60s. Need to do that again but make it 70s/ 50s
August 21st, 2013
Eight sets of:
Clean x 1.1.1 @ 85+%
(rest 10 seconds between singles)
Rest 2 minutes between sets
225,235,235,245,245,245,255(f rep 3). Not all at 85% +. Power cleaned a few reps as standing out of bottom felt heavy today.
B.
Three sets of:
Romanian Deadlift x 5 reps @ 4021
Rest as needed
*Use straps for these.
275,285,285
C.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.
265,285,300 285,300,320. 10# heavier than last week on all sets. 5x285 was hardest set.
D.
Complete as many rounds and reps in five minutes as possible of:
5 Burpees to Target (your pull-up bar)
10 Pull-Ups
Every burpee must finish with both hands touching your pull-up bar simultaneously.
6 rounds plus 8 reps. Not very good.
A.
Three sets, not for time, of:
Toes to Bar 15 unbroken reps
Roll to Candlestick x 10 reps
Three sets, not for time, of:
Toes to Bar 15 unbroken reps
Roll to Candlestick x 10 reps
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Three sets of:
Jerk Balance x 3 reps
Rest as needed
135,145,155
C.
Take 20 minutes to 90% of 1-RM Split Jerk
235.
D.
Four sets for max reps of:
Against a 3-minute running clock, complete:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 3 minutes
D.
Four sets for max reps of:
Against a 3-minute running clock, complete:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 3 minutes
19,20,20,20
August 19th, 2013
A.
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
built to 165
B.
Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 2 minutes
205,215,220
C.
Five sets of:
Front Squat x 3-4 reps @ 4111
(You MUST move up in weight from last week by 4-6%)
Rest 3 minutes
240x3 x 5 sets
D.
For time:
8/6 Muscle-Ups
12 Power Cleans (155/105 lb.)
16 Front Squats (155/105 lb.)
20 Alternating Dumbell Snatches (70/50 lb.)
16 Front Squats (155/105 lb.)
12 Power Cleans (155/105 lb.)
8/6 Muscle-Ups
11:07
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