am
6-8 sets:
15 unbroken wallball
400m run @ 1:20 pace + 5s
15 Unbroken wallball
rest 3'
all runs under 1:20-broke a set of wallballs somewhere in there because they suck my will to live, but all others unbroken, each round around 2:25-2:30, 6th one was at 2:38 so i called it.
rest 4+ hours
10 rft:
300m row
10 burpees
+
5 min to find 1rm snatch (time begins when last burpee is performed)
16:00
195 snatch
-took the workout nice and steady and sprinted the last set. didnt start to suck until about 5, kept the rows around 1:47-1:50 pace
-had more in the snatch just started out too light and made too many small jumps,
135-155-170-185-195
-definitely good to work on relaxing in the breathing and keeping midline stabilized while fatigued
Part 1:
ReplyDeletesplit jerk singles from the back. work up to a heavy single. then do 6 singles at 80% 1rm max from the back with 90 sec rest after each.
worked up to 90%1rm - 335
80% singles - 295
Felt good and light which was awesome.
immediately after:
Part 2:
6 sets @ 90% effort. Rest 90 sec after each set.
2x20 ft rope climbs, 15 box jumps @24", 6 power cleans @225, 250m run. Goal is to keep times the same with limited rest.
3:00, 3:05, 3:16, 3:17.
called it after 4 sets cause i felt like i would have started pushing towards maximum effort to keep times near 3 minutes with half the rest. good though.