A. Back Squat; 7, 7, 5, 5; rest as needed btw sets
B1. BB RDL @30x1; 8 reps; rest 30s
B2. Alt KB snatch @ 70lbs; 10 reps; rest 30s
B3. Reverse Hyper; 12 reps; rest as needed x 6 sets
+
10 DB Cleans 50/hand
10 AB Calories
60s rest x 5 sets
+
10-20 minute AB Flush
A. 235, 255, 275, 285
B1,B2,B3: Again, I want no part of the 70lb KB Snatch. I get to about the middle of second set and feel like I may hurt myself so I dropped down to 53lb.
5 SETS: Wow burner!
Tuesday:
1 Minute burpee Bar muscle ups
2 Minute AB calories
1 Minute burpee pull ups
2 Minute Row calories
5 minute rest x 2 sets
+
20 Minute amrap:
2 Rope climbs
100m Run
6 strict hspu
200m run
8 sandbags over shoulder
400m Run
8 BMUS, 32 AB CALS, 8 PU, 37 CALS
8 BMUS, 30 AB CALS, 8 PU, 29 CALS
Weds: Rest
Thursday: W/ michelle
12 minute swim, then biked at a good pace and ran the two miles. Total time was 1:04.
Did the workout at a moderate pace 3 rounds of 30 dubs and 10 OVHS at 135 (2:55) was my time. Rested 3 minutes and did the BMU workout and sled push at 290lbs. I took my time but did do the 3 sets of BMU's Unbroken. Then worked up to 205 on snatch. I was too tired. I decided not to go any higher.
Did the workout at a moderate pace 3 rounds of 30 dubs and 10 OVHS at 135 (2:55) was my time. Rested 3 minutes and did the BMU workout and sled push at 290lbs. I took my time but did do the 3 sets of BMU's Unbroken. Then worked up to 205 on snatch. I was too tired. I decided not to go any higher.
Friday:
4 Minutes
35s AB
25s rest
4 Minutes rest x 3 sets
4 Minutes
35s Row
25s rest
4 Minute rest x 3 sets
Great! I was able to keep high 500's for all AB and row was still very strong as well.
Saturday:
A. Power clean + squat clean; 2 + 1; rest as needed x 4 sets
B. Push Press + Push Jerk; 3 + 4; rest as needed x 5 sets
C1. Knee tuck front lever; 10-20s; rest as needed
C2. DB bench Press; 8-10 reps; rest as needed
C3. KB Plank pull throughs; 30s of movement; rest as needed x 5 sets
+
2 Minute amrap:
15 HSPU
15 Pull Ups
2 minute rest x 3 sets
A. 215,235,255, 270 and had to pause in the bottom then stand up. Couldn't bounce out just because I feel unstable still in the bottom but getting there.B. I did 135 for the first two sets then went 155, 175, 180.
AMRAP: 2+5 first round and then 2 Rounds the remaining two rounds. I broke up HSPU's the last two rounds.
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