A. Back Squat; 2 reps; rest as needed x 3 sets *no pause this week - start at highest loading of last week and build by feel**
B1. Russian step ups w/weight in offhand; 12 reps; rest 30s
B2. BB RDL @30x1; 8 reps; rest 30s
B3. 'B1'; 12 reps; rest as needed x 3 sets
+
5 Rounds for time:
5 Calorie AB
5 Front squats 135lbs
**reset monitor each time**
Rest however long the 5 rounds took
4 Rounds for time:
5 Calorie AB
5 Front squats 135lbs
A. 355 for 2 reps
B1,B2,B3: All accessory was great!
I did not do the 5 rounds due to time.
I did not do the 4 rounds due to time.
Sat/Sun MKE?
I took off Saturday due to Masters comp teams of 3 on Sunday.
Sunday:(My work in each workout)
Floater: 3 Minutes on the Ski Erg (721 meters)
Workout #1
40 WB's, 12 Clean & Jerks 115lbs, 15 Lateral Burpees
25 WB's, 10 Clean & Jerks 115lbs, 15 Lateral Burpees
Workout #2
Max OVH Squat 2 rep: 187,207,227,237
Workout #3
2 Min Time Cap: 15-12-9 Thrusters, Pull Ups and I did that UB and got 1 Double Under
Monday:
For time:
9-7-3
CJ 135lbs
18-14-6
CTB Pull Ups
27-21-12
Row Calories
+
A1. Hammer curls; 10-12 reps; rest as needed
A2. DB Skull crushers; 1 DB laying down; 10-12 reps; rest as needed
A3. Reverse flies; 10-12 reps; rest as needed x 2-3 sets by feel
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