A.
6 sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed
185,205,215,225,235,235. boy that just above the floor position is tough!
B.
Three rounds for time of:
Run 400 Meters
15 Box Jump-Overs (24″)
10 Front Squats (185lb)
11:54. not so good.
Tuesday September 17th - planned for an extra rest day as haven't felt great lately. Woke up at 5 and decided to squeeze in a 2k row. 6:49.5. 95% effort. No strong finish. Walked away no problem. Started with a 1:39 ish pace which was a bit too fast.
Monday September 16th.
A.
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed
255,265,265. Little lighter than normal. Really emphasizing positioning.
C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
27 rounds. About 5 rounds and change throughout. Felt pretty aerobic. Mostly unbroken. Almost easy. Little more pushing the pace next time.
Saturday September 14th - partner workout wtih my wife. Involved 4 RFT 1k row, 90 double unders, 40 power cleans 135# and 45 box jumps. Fun stuff. Good to have a fun day of training.
Friday September 13th - unscheduled rest day. These things happen as a father/LEO/gym owner.
Tuesday September 17th - planned for an extra rest day as haven't felt great lately. Woke up at 5 and decided to squeeze in a 2k row. 6:49.5. 95% effort. No strong finish. Walked away no problem. Started with a 1:39 ish pace which was a bit too fast.
Monday September 16th.
A.
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed
255,265,265. Little lighter than normal. Really emphasizing positioning.
C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
27 rounds. About 5 rounds and change throughout. Felt pretty aerobic. Mostly unbroken. Almost easy. Little more pushing the pace next time.
Saturday September 14th - partner workout wtih my wife. Involved 4 RFT 1k row, 90 double unders, 40 power cleans 135# and 45 box jumps. Fun stuff. Good to have a fun day of training.
Friday September 13th - unscheduled rest day. These things happen as a father/LEO/gym owner.
No comments:
Post a Comment