AM
3x5min airdyne @ Threshold pace
-rest 1:1
+
2x(5x200m run with 1 min send offs)
rest 5 min bt sets
+
sled walk 800m continuous
rest 6+ hours
PM
5x(1.1.1.) @ 75%; rest 45s bt sets
(snatch.hang snatch. high hang snatch.)
+
6 sets:
2:30s to complete:
250m row
5 muscle ups
amrap squat snatch
1st 2 sets @ 135
2nd 2 sets @ 115
3rd 2 sets @ 95
-rest 5' between sets
5x2 sumo deadlift: 415, 425, 435, 445, 455. Felt heavy but good.
ReplyDelete2 sets: 5min airdyne at threshold, 5 min rest: 134 cal, 138 cal.
5-10 min rest
800m sled drag w/ 45lb: 8 min. with turnarounds every 200m.
individualized part 2 to come tonight...
2 5min airdyne
ReplyDelete5 200 meter sprints
800 meter tire drag 60lb
pm
no muscle ups 10 ctb shoulder wont do it
135 3/2
115 6/4
95 10/5
had 4 total misses on 135
5 mins foam roll and 5 min ice bath
PM
ReplyDeleteDone consecutively:
5 squat snatch @ 135 on the min for 8 min
straight into
5 power clean @ 185 on the min for 8 min
straight into
8 c2b pull-ups on the min for 8 min
did 8 c2b for first 4 sets, then upped it to 10 c2b for the last 4 sets