Easy Airdyne ladder
1st min 11 cals, 2nd min 13, 15,17,19,21,23,25
back down 23,21,19,17,15,13,11
back up 13,15,17,19,21,23,25
back down 23,21,19,17,15,13,11
Felt good.
Wednesday
A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Approximate loading % per set: 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
complete. finished with 2 PR's. 290 and 300.
clean 300 from pat skinner on Vimeo.
B.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
Rest 3 minutes between sets.
complete up to the 95% @ 337 lbs. Missed 365 x 2. Should have hit 350 first. Was fried a bit from A.
C.
Three rounds for time of:
185/135 lb Power Clean x 5 reps
185/135 lb Alternating Reverse Lunges x 10 reps
Double-Unders x 50 reps
B.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
Rest 3 minutes between sets.
complete up to the 95% @ 337 lbs. Missed 365 x 2. Should have hit 350 first. Was fried a bit from A.
C.
Three rounds for time of:
185/135 lb Power Clean x 5 reps
185/135 lb Alternating Reverse Lunges x 10 reps
Double-Unders x 50 reps
8:33. Pathetic. Should have been ripping the top off of this one. Paced it too much. Lunges were gonna be awful no matter what. Needed to start and push faster.
Tuesday
Jerk Balance x 3
155,165,175
Jerk up to 235. Felt like shit. Shut it down here.
10 mins
30s row at 1:38 pace
rest 30s
10 strict pull-ups
rest remainder of minute.
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