worked up to heavy triple back squat- wasnt expecting to PR but hit 415 high bar
5 sets:
deadlift 8 @ 315 touch n go
12 burpee
1 min airdyne sprint
rested 4 min bt sets
rest 4 plus hours
10 min warmup run E pace
2x(400m x 5) @ 1:20 pace rest 1:20
-rest 3 min btween series
notes-did 2nd series with 20 pushups at end of each run, ran first one too fast in 1:08, all others at desired pace
10 min cooldown run @ E pace
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ReplyDeleteam:
ReplyDelete6 sets @ 90%:
15 kb swing @70, 15 push press @115, 30 cal airdyne, 50 double unders
1:1 work:rest ratio
3:18, 3:04, 2:57, 2:54, 2:49, 2:51
did kb's unb, split all pp's 8+7 to keep at 90%, airdyne between 1:05 and 1:10, broke a couple times on first couple du's, rest unbroken.
pm:
work up to 90% snatch
95, 135, 155, 185, 195, 205, 215, 225
then 2 power clean on the min for 10 min @85% 1RM
used my 85%, 270lb. felt good for all