A. Close grip bench Press; 1 rep every 6s for 30s; hold the bar at the top during 'rest'; rest 2:30 x 4 sets
+
Max rep weighted pull ups 25lbs
Rest 30s
Max Rep strict pull ups
rest 30s
Max Rep kipping CTB pull ups
Rest 3 minutes x 2 sets
+
8 Minute AB @z1
30 Strict HSPU - not necessarily for time but don't dawdle
8 Minute AB @ Z1
30 Kipping HSPU - not necessarily for time but don't dawdle
8 Minute AB @z1
A. 115 and was harder than I thought. Loved the static hold though.
Pull ups:
1st round 15,5,6 with 20lb vest
2nd round 18,6,8 with 20lb vest
RECOVERY:
Strict HSPU 6x5
Kipping HSPU 3x10
DID NOT TIME, MY BAD! I ALSO FELT LIKE A FAT FUK! NOT SURE WHY, LOL
Wednesday:
10 Minute timer
800m Run
21-15-9
Burpee
Box jump
wallball
Rest 60s x 3 sets
**Score is 'worst' 10 minute rep count - treat this as an active recovery session or you will be smoked going into your 3rd set*
+
Swim Skill work
So, was not sure how this was recovery lol!
My worst round was the second and I finished the 15 Burpees and got 5 Box Jumps
My worst round was the second and I finished the 15 Burpees and got 5 Box Jumps
Thursday: Rest
Friday:
A. Power Snatch - for time: 5 @ 155 / 3 @ 175 / 1 @ 185#; rest 3min x 2 sets
+
250m Row
12 TTB
4 Muscle-ups
Rest = work
x4 sets
+
P.Chain Rotational Movement
A1. Rotational Back Extension; 16-18 alt reps; rest 60sec
A2. Medball Hammer Throw; 5 ea side; rest 90sec x 3 sets
A. Times were close. I strung the 155's on both and singled the rest.
1:36 and 1:34
B. Times were similar here as well 2:03, 2:05, 2:02, and 2:15 I think on the last round. My clock cut off on me. A1, A2: Rotational stuff made me sore the next day! I like am weird stuff! THanks
Saturday:
A. Snatch Pull + Snatch DL; 2 + 4; rest 2:30 x 4 sets @ heaviest weight of last week
B. Hang Squat Clean; 1 rep every 30s for 5 minutes @ 185lbs
+
2 Minute amrap:
5 Thruster 135
30 DU
4 Minute Rest x 3 sets
**10 Minute rest after last set**
2 Minute amrap:
8 Calorie AB
10 Jump Squats w/medball 20lb
4 Minute rest x 3 sets
LAKE SWIMMING for an HOUR. Probably a few 100 METERS before I coached and trained.
A. 235 again for heavy DL stuffB. No issues with 185. EASY
C. I was short on time from swimming so I had to modify rest times.
In Thruster AMRAP: 2+5, 2+2, 2+5 each round and RESTED 2 MINUTES not 4
RESTED ONLY 5 MINUTES
In AB AMRAP: 2+5, 2+2, 2+3 each round and RESTED 2 MINUTES not 4
Haha I said 'treat this as recovery' so that you wouldn't go super hard on the first set or two, but had no intention of it actually being active recovery ;). It's more of a fatigue repeat ability / aerobic endurance / Mixed modal pacing tester than anything else.
ReplyDeleteLooks like we did a ton on Saturday if we include the swimming, and still put up some pretty decent #'s on the intervals - even with the shorter rest. Good job on that! Let me know how swimming went / is feeling.