Thursday
A. Push Press @ 11X1, 3-2-1-3-2-1, 5 min
B. Back Squat with Chains @ 10X1, 2 reps @ 155lb x 8 sets, 45 sec
C1. Snatch Pull @ 13X0, 2 reps @ 125% RM x 5 sets, 10 sec
C2. Overhead Med Ball Toss, 3 max effort reps x 5 sets, 10 sec - 5 sec b/t reps - try 20# ball
C3. Triple Jump, 1 rep x 5 sets, 5 min
Results:
A. 195/210/225/210/225/240 (felt easy)
B. complete
C1. 255lb - deadlift felt good, not too much explosion
C2. 20 lb MB complete
C3. 20'/22'/22'10"/22'9"/23'10" - focused more on second jump
Friday
AM
10 min EZ Run warm-up
+
10 x 45 sec Airdyne @ 50%/45 sec Airdyne @ 85%
+
5 min recovery
+
10 x 45 sec Airdyne @ 50%/45 sec Airdyne @ 85%
+
10 min Run Cool-Down
Results:
run felt good
+
airdyne smoked quads but pretty consistent throughout and felt good each set
+
run was tougher with fatigued quads
PM
Skill/breathing session:
10 min Row @ 50% effort
+
10 min foam rolling/glute activation work/stretching/GH Sit-ups - 90 total reps
+
10 min RUn @ 50% effort
+
10 min tech work - few reps/practice - Handstand Walking + Free Handstand Push-up tech work
+
10 min Row @ 50% effort
Results:
row complete about a 2:05 pace
+
stretch/glute activation/ 60 total reps of GHD situps in 13 min
+
run complete
+
HS holds not very good, HS walks are good but tiring - need to be more efficient
+
HS holds not very good, HS walks are good but tiring - need to be more efficient
+
row complete in about 2:03 pace
Saturday
5 sets ALL OUT:
5 touch n go Squat Clean Thruster - 155lb
12 Push-up burpees
Rest 7 x work time
+
5 sets ALL OUT:
6 Clean and Jerk - 135lb
15 Chest to Bar Chin-ups
Run 20 sec
Rest 6 x work time
Results:
part 1- all complete in about 42 sec - felt good - legs got tired
(10 min rest)
part 2 - all complete unbroken in about 1 min - felt pretty good throughout, last 2 sets brutal!
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