Oatmeal at 8a. No PB or eggs. Gotta go to the store!
Training at 9a
A. Build to a heavy Jerk in 10 min from rack
85, 125, 145, 155, 165, 175F, 175, 185 at 9 minute mark. PR for out of rack. Ties C&J PR.
B. Emom - build to a heavy double – Thruster (tng, start at 85#, increase 5#/set)
145 x 2, 150 F on 2nd caught first one forward
C. CGBP; 5,4,3,2,1 rest 2 min
115/125/130/135/140
+
for time:
1k row 60,61,61,62 250m splits (4:07)
10 ground to overhead 100# C&J TnG x 6, 2, 2
15 box jump overs 24" steady…started rebounding last 5 reps or so
20 kbs - 1.5 pd 12/8…no reason to rest….justified it in my head by resting to save grip for MUs which was total bullshit
25 wall balls - 14# to 9ft 20 & 5…didn't want it. Was doing it with Mike & heard his ball hit the ground so I let mine hit the ground too. Gotta focus on me!
10 burpee bar muscle ups 10 steady…felt strong here. Rolled out at the top being that I had to come off each time.
10:18 overall
Good practice. Fun workout.
PM- 45 min AirDyne Z1
Break every 5 minutes. Complete following at breaks:
1. 39 cals/20 steps WL
2. 44 cals/30 DUs
3. 45 cals/10 GHD sit-ups/12 Hip ext
4. 51 cals/10 squats+10 plank burpees
5. 49/30 DUs
6. 53/20 steps WL
7. 53/10 GHD sit-ups/12 Hip ext
8. 54/ 10 squats+10 plank burpees
9. 58/30 DUs
PM- 45 min AirDyne Z1
Break every 5 minutes. Complete following at breaks:
1. 39 cals/20 steps WL
2. 44 cals/30 DUs
3. 45 cals/10 GHD sit-ups/12 Hip ext
4. 51 cals/10 squats+10 plank burpees
5. 49/30 DUs
6. 53/20 steps WL
7. 53/10 GHD sit-ups/12 Hip ext
8. 54/ 10 squats+10 plank burpees
9. 58/30 DUs
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