AM STRENGTH
A. FIND 5RM HIGH HANG POWER CLEAN - SHOULDERS BEHIND BAR
THEN: 5X5 @90%
TRIED - 215X4
5RM = 205
5X5@185#
B. FIND 10RM BACK SQUAT = 335# (10#PR)
THEN 3X10 @ 300(90%) -
C. FIND 10RM PUSH PRESS = 200# (5#PR)
THEN 3X10 @ 180(90%)
D. 2 SETS OF:
10 PLYO PUSHUPS TO 45# PLATE
10 - 1-ARM DB PRESS W 70# DB
10 MEDBALL THROWS TO PARTNER STANDING ABOVE YOU
10 - 1 ARM PRESS W 70# DB
10 PLYO PUSHUPS TO 45# PLATE
PM SESSION
A. 3 ROUNDS W/12# VEST
3 SQUAT CLEANS - 225#
250M ROW
10 KB SWINGS (79#)
5 MUSCLE-UPS
MY TIME = 10:44
- MUSCLEUPS WERE HARD AFTER THIS MORNINGS SESSION. ONLY ABLE TO DO 1 AT A TIME.
REST 6 MIN
B. 5 ROUNDS EACH FOR TIM
3 TNG POWER CLEANS - 185#
10M HS WALK
30M SHUTTLE RUN W 10M TURNAROUNDS
- 1 MIN REST IN BETWEEN ROUNDS.
RD1 - :51 - FELL 2X ON MY HS WALK
RD2 - :46 - UNBROKEN BUT SLOW WALK
RD3 - :39 - GOOD SPEED UNBROKEN
RD4 - :38 - QUICK UNBROKEN
RD5 - :41 - 3RD CLEAN SLIPPED OUT OF MY HANDS AS I LOST MY HOOK - UNBROKEN HS WALK
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