AM
5 sets:
airdyne- 3' above T pace, 3' easy
(based off of current airdyne awesomeness)
rest 6+
PM
build to tough double squat clean to thruster-not touch and go
+
front squat; 6x2 @ 70%-use bands(speed out of hole)
+
2 sets:
40 on 20 off; 165 squat clean/jerk
rest 2 min after 2nd set
2 sets:
30 on 30 off;
rest 2 min after 2nd set
2 sets:
20 on 40 off
-keep effort @90%; play with touch and go first 2 sets; 3 breaths bt dropped reps 2nd 2; and whichever felt best on 3rd sets
pt 1
ReplyDeleteonly 3 rnds
60cal 65 cals..rnd 3???? got pissed and broke the monitor
Rest 3hrs
worked up to 195 on thrusters
sqt cln&jerk
rnd 1 7/5
rnd 2 5/5
rnd 3 4/4
Glad your back to programming
part 1
ReplyDelete87 cal, 78 cal, 76 cal, 82, 80 cal 466 cal total
part 2
worked up to 245 double. felt good and pretty easy but heavy enough for today.
front squats: 275 dead start from bottom off of 24" boxes...ass was definitely to grass. 6x2 with 2 min rest b/w
40/20: Did sets of 3 touch and go first 40 and sets of 2 touch and go second 40 - 9 reps/8 reps
30/30: Did singles picking up as soon as bar settled - 6 reps/6 reps
20/40: Did 3 touch and go then 2 touch and go both sets - 5 reps/5 reps.
Decided I'm gonna go with fast doubles on Saturday. Cut out one drop and reset time, but not wear myself out from stringing a bunch together. Hold this as long as possible before moving to singles.
Oh yea, all thrusters today and planning on same for saturday.