training:
3 sets:
8 touch and go deadlift heavy as possible with good form- shooting for 400-415
12 bounding hurdle hops
20s airdyne sprint
rest 5 min bt sets
-around 1 min for all sets
rest 15 min
3 sets:
3 squat clean heavy touch n go- shooting for 225-240
200m sprint all out
rest 5 min
-squat cleans took 10 secs, runs 32s with a turnaround-feeling good
A. 4x8 strict 4” grip c2b pull-ups to lower sternum/chest. 2 min rest.
ReplyDelete(unbroken to lower sternum first 3 sets. 5 then 3 singles to lower sternum the last set)
B1. DB ext rotation @3010 tempo. 8 reps/arm, 1 arm at a time. Attempt to get 10% of 1rm close grip bench press.
(20, 25, 30)
B2. Powell raise @3010 tempo. 8 reps/arm, 1 arm at a time. Attempt to get 10% of 1rm close grip bench press.
(20, 25, 30 {only 5 reps each side with 30})
B3. Trap 3 Raise @3011 tempo. Both arms at once if possible. 8 reps total. Attempt to get 9% of 1rm close grip bench press.
(2x20lb db’s for all sets; found my weakness)
3 sets. 3 min rest b/w sets of B’s.
C. 5x3 Hang snatch from blocks at moderate weight. 2 min rest.
(135, 155, 165, 175, 175and185. Just worked on technique)
D. 20 sec amrap push press @ 135. 40 sec rest. 30 sec amrap double unders. 30 sec rest. 20 sec amrap sumo dl’s @ 185. 40 sec rest.
6 sets total.
(push presses: 17, 17, 17, 15, 15, 16. Du’s: 50, 52, 52, 52, 51, 51. DL’s: 16 for all sets)