Monday:
"321 Clean":
For time:
3 Cleans 185
3 Cleans 205
2 Cleans 225
2 Cleans 245
1 Clean 265
1 Clean 275
**I haven't watched the video but try to mimic event as much as possible. If they're going to have diff bars set up try to have diff bars set up or someone changing your weight fast for you**
-Rest as needed-
18 Minute EMOM:
1st: 4 Muscle Ups
2nd: 4 Sandbag Cleans
3rd: 40s easy assault bike
+
Mobility - hamstring/glute/low back focus
Went swimming super early. Did roughly 500m in 13 minutes.
321 Clean: I powered everything and it took me 1:21. No way I could have squatted faster. Although, if I was gaining time I took a small breather before the 265 and 275. If I don't take that pause I shave at least 5-7 seconds. 275 Power wasn't easy but hit it with no issues.
Emom: I had a 150lb bag and it exploded while using in warm ups. I used the 200 and did only 3 attempts each round. Some were good, some were no reps, and sometimes I just picked it up and put it down opening my hip violently.
Tuesday:
Cycle
For time:
25 Calorie AB
20 S2O 115
25 Calorie AB
15 S2O 115
25 Calorie AB
10 S2O 115
**Start the first 10 calories at 350-400w but back down and find a groove after that. Try to hit S2O unbroken or a very quick break and 2 sets total**
+
2 Legless rope climbs
1 regular rope climb
30s Rest
15 Burpee box jump overs
30s rest
3 Minute AB @ 250W x 3 sets
+
20-30 Minute AB easy
Wednesday:
10 Ft HS walk
12 unbroken HSPU
10 Ft HS walk
12 KBS 70lbs
90s Rest x 3 sets
+
10 Minute Row @ 2:00/500m Pace
60s Rest
10 Minute AB @ 250W
60s rest
10 Minute Row @ 2:00/500m pace
Thursday: Rest
Friday: GG Games
Fast on the ladder for sure. I can't find anywhere whether they 'have' to be squat or if we can power, but either way it was good to get a feel for the weights and gain some confidence with them.
ReplyDeleteGood sub as if you're somewhat comfortable with 200, 150 will be 'easy'. So far looks good bud, how are you feeling though??