5 sets:
row 350m @95%
10 unbroken db hsc 50lbs
5 unbroken ring hspu
rest 5' inactive
+
25ft handstand walk x 5, rest as needed
PM
Snatch technique 20 min
build to a heavy single quick, 90% effort
build to a heavy single c/j quick, 90% effort
- 7 min cap for each lift-more focus on technique than weight
3 sets:
15 c/j 225
-rest 5 min
AM:
ReplyDeleteA. 4x5 CGBP @80%. rest 3' b/w
255 for all
B. 3x3 LBBS. heavy. rest 3' b/w
365, 385, 395 (2)
Think my posterior was still a little shot from the 800's yesterday.
C. 4x15 unbroken T2B. rest 2' b/w
complete
D. 6 x 30 sec airdyne sprint. rest 3' b/w
30cal, 32 cal, 34cal, 31cal, 28cal, 29cal
After 3rd set I pushed rest to 4' to allow anaerobic system to recover better...worked but after the 6th one I think everything in me was gone...laid out for a while
PM:
5 sets @90%. 1:1 W:R
4mu-hspu
250m row
50m broad jump
2:09, 2:16, 2:23, 2:23, 2:12
Probly more like 85%, but after the first set my mental goal became to hit all 4mu-hspu unbroken. did that till the 4th rep of the last set. felt like i would have failed it so let go. good to get the work in, but didnt push very hard on row or broad jumps.