A1. DB incline bench press @20x1; 8 reps; rest 30s
A2. Pendlay Rows @30x1; 8 reps; rest 30s
A3. Knees to elbows; 10-12 reps unbroken; rest as needed x 4 sets by feel
B. Deficit Strict HSPU; 2.5"; amrap (-1); active rest on AB for 2:30 minutes x 2 sets
+
Every 75s for 8-10 sets:
5 CTB Pull Ups
3 Burpees
1 wall walk
A1,A2,A3: 50lb bench press, 135lb rows, UB K2E
B: 9,9 on the Def Strict HSPU's
No issues on 10 sets of gymnastic work
Saturday:
A1. Double KB Front rack squat @3030; 5 reps; rest 30s
A2. Glute bridge @30X1; 8 reps; rest 90s x 5 sets
B1. Wall sit; 45s; rest 15s
B2. Hollow body rocks; 20 reps; rest as needed x 3 sets
+
300m Ski; rest 30s x 3 sets
Rest 5 minutes x 2-3 sets by feel
A1,A2: 53lb KB squats and glute work went well as a warm up for ski
Kept all ski in the same speed around 1:56 split time
Sunday: Rest
Monday:
60s amrap Clean and jerk 185lbs in singles
60s rest
amrap (-2) Strict pull ups + 5-10 kipping after last strict pull up
60s rest
2:30 Minute AB @ moderate effort **30s less so pace should increase slightly from last week**
~4 minute rest by feel x 4 sets
+
A1. Trap 3 raises @40x4; 6 reps; rest as needed
A2. Serratus punch both sides; 10 reps; rest as needed
A3. Farmer carry; 30s; rest as needed x 3 sets
I did 7 every round on the C&J's, 8 strict and 8 kipping pull ups every round, and kept my bike at 64 or 65 RPM's which is a little faster than last week.
All accessory went well as well!
Tuesday:
A. Sled sprint/push; 50ft; rest 2 minutes x 8 sets; rest 5 minutes btw sets 3/4
+
5 Minute amrap:
15 calorie Row
10 Burpees
2 Minute rest x 2-3 sets by feel
+
20 Minute easy ab as cool down
Wednesday:
A1. Front squat @30x1; 5 reps @ light/moderate loading; rest 30s
A2. Seated box jump; 5 reps; rest as needed x 3 sets
B1. DB Lunges; 12-18 alternating reps; rest 15s
B2. KB Front rack marching; 45s; rest 15s
B3. Seated sumo stance good mornings unloaded; 10 slow reps; rest as needed x 3 sets
+
Row 5 minutes for meters
3 minute rest actively on AB x 2 sets
No comments:
Post a Comment