I did a little workout at the park for 30 minutes in the morning
Then I did a lithe swim workout in the evening.
Tuesday 9/2
AM
A. Hang clean; 2.2.2 x 3; rest 15 sec, rest 2 min (build from 175#)
These were TOUGH!!!
B. Clean pull + Mid hang clean pull (from 4" raiser); 1.2 x 5; rest 2 min (build from 100% of clean RM, straps okay)
215/225/235/245/255
C. Amrap 8 min:
6 ring push ups
8 DB reverse lunge
6 strict pull ups
25 unbroken DU
4 rounds +6 ring push ups and 4 lunges
+
for time:
5-4-3-2-1
MU
med ball 2 shoulder (100#)
This freaking took me 15 min
PM
A. Emom 8 min - Jerk dip squat x 2 (105% of jerk RM)
245lbs
B. Jerk - build to 85% with perfect mechanics (video)
195lbs
C1. 4 sets - DB push press x 8; rest 30 sec
50's
C2. DB shrug x 10; rest 30 sec
60's
C3. EZ curl bar upright row x 12; rest 2 min
30lbs on the bar
D. for time: 45 strict HSPU
5:59
+
(record times per round on each set, need consistency!)
10 min amrap:
5 DB burpee over box (45#)
10 cal AB
30m single arm FW (70#)
*these were hard!
rest 3 min
10 min amrap:
Row 300m
6 GHD sit ups
VC 150'
6 HPS (85#)
*The row and the VC killed me.
Wednesday 9/3
AM
Run 800m @80%
rest walk 3 min
x 4
PM
Bike 60 min @ high effort
- every 10 min get off and complete 2 TGU/arm
Thursday 9/4
AM - Knee flex ME + Glute + Post + Tng PS/PC + Aer Map
A. BS @20X1 w/chaines; 3,3,2,2,1,1; rest 3 min (build from 3s @75%)
Started @ 195 + chains but Matt Springer thought I should go down to 175 + chains so I could shoot up faster from the bottom.
SO set 1 was at 195lbs
Then I went down to 175lbs and built back up to 195 as the sets got smaller.
B. Good morning @32X1; 6-8 x 4; rest 2 min
Did these at 100lbs
C. Emom 14 min -
odd - Tng PC&J x 6 (115#)
even - AD 15 sec HARD
Loved this, it was super hard!
1-PC&J: 18sec
2-AD: 6 cal
3-PC&J: 18sec
4-AD: 5cal
5- PC&J: 17sec
6-AD: 5 cal
7- PC&J: 16sec
8-AD: 5cal
9-PC&J: 15 sec
10- AD: 5cal
11- PC&J: 16 sec
12- AD 5cal
13- PC&J: 17sec
14- AD: 6 cal
+
Row 300m @90%
5 burpees over the erg
rest walk 90 sec
x 6
- record row times
This was hard, tried to keep my rowing at 1:44
1:12
1:06
1:04
1:04
1:06
1:10
PM - 3 x10 min pieces of gymn + weights only
(rest as needed b/t sets)
10 min amrap @80-85%:
4 HPS (95#)
5 DB burpee step up over box (45#)
6 HR push ups
100' VC
5 rounds
rest as needed
10 min amrap @80-85%:
50m FW (80#)
5 med ball 2 shoulder
30m walking lunge
2 rounds + 12m walking lunge
That FW was HELL
rest as needed
10 min amrap @80-85%:
AD 15 cals
5 KBS (2pd)
6 wall balls (20# to 9')
Hated the AD, the KBS and the Wall balls were easy
*I think I got like 5+ rounds
*This was the day I split my finger open and broke the tip of my finger so I didn't record it, so this is just going off the top of my head.
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