Bike 10 min easy
+
Bike 20 min @HR145-155/rest 3 min x 2
+
Bike 10 min easy
Saturday, December 14, 2013
MONDAY 12/9
am:
Row 10 min @Z1
+
Row 500m @HR 158-165/rest 2 min x 8
+
Rack Mobility Seq
pm:
A. Hang Power Snatch + OHS: 5 x 1+3; rest 3 min (build per set) 145LBS.
B. Split Jerk off blocks: 1 rep EMOM for 7 min, 90%1RM 205LBS.
C. Split Jerk off blocks: 1 rep every 30 sec for 8 min, 70%1RM 167.5LBS.
+
15-12-9 for time:
OHS 115lbs
T2B
Burpees
TIME 6:58
SATURDAY 12/7
am:
A. Deadlift: build to a tough single 465lbs. (10lb. PR)
+
21-15-9 rep rounds for time:
Deadlift 225lbs
HSPU
TIME: 3:32
cooldown - ~ 25 relaxed spinal rocks; pigeon position
pm:
Bike 90 min @<145bpm
Done on trainer. Averaged 125bpm
FRIDAY 12/6
Row 10 min @Z1
+
Row 500m @HR 158-165/rest 2 min x 6
Rounds 1-5 at 1:40, Round 6 at 1:38. Avg HR 162
+
Rack Mobility Seq
THURSDAY 12/5
am:
Run 10 min @Z1
+
Run 2 min @HR 158-165/rest-walk 1 min x 10
+
Run 5 min easy cooldown
DONE BUT FORGOT TO LOG DISTANCE. SORRY. FELT GREAT.
pm:
Rack Seq
A. Power Clean + Overhead: 5 TnG reps EMOM for 7 min 135LBS. felt great.
B. Front Squat: build to a heavy single, then 3 x 3 at ~85% of that. 265LBS. Added 10lbs.
+
10 BB Fwd Lunges/leg 135lbs
50 Double Unders
8 BB Fwd Lunges/leg 135lbs
40 Double Unders
6 BB Fwd Lunges/leg 135lbs
30 Double Unders
4 BB Fwd Lunges/leg 135lbs
20 Double Unders
2 BB Fwd Lunges/leg 135lbs
10 Double Unders
Time: 7:18
WEDNESDAY 12/4
Rack Seq
A1. Bench Press: 3 x 3 @30X1, rest 90 sec 245lbs.
A2. Wtd Chin-Up: 3 x 1 @30X0, rest 90 sec 80lbs.
+
For time:
Row 1000m
50 Thrusters 45lb bar
30 Pullups
7:12
+
Run 1 mile easy to flush
Sunday, December 1, 2013
SUNDAY 12/1
A. Back Squat: 6 x 4,3,2,3,2,1 @20X0, rest 3 min (70,72,75,72,75,77%) 240-265LBS
+
3 rounds for time:
Row 500m
12 Deadlifts @bwt
21 Box jumps 24" could only combine boxes to 24.5"
TIME: 11:58
The squat progression seemed relatively easy and not very challenging. Was this a deload week? Or was I missing something perhaps?
Subscribe to:
Posts (Atom)