part 1: 6 sets: A1. 200m sled pull @ 45lb rest 1:1 A2. 400m run @ +/- 5 sec of goal max mile pace rest 1:1
100m turnaround for sled pulls. jogged all and did slow turnarounds. 1:18, 1:12, 1:09, 1:08, 1:11, 1:09 200m turnaround for runs goal mile is 5 min. so +/- 5 sec off of 1:15 1:22, 1:18, 1:18, 1:18, 1:19, 1:15
part 2: 2 1/2 hrs rest A. 4 A2G front squat on the min for 6 min @ 75% 1 rm a2g front squat all at 265lb. felt good B. 4 muscle-ups on the min for 8 min no false grip. consecutive the first 6 sets. few false grip and broken the last 2 sets. C. 12 GHD sit-ups on the min for 5 min didn't have time to do these D. 4 rounds @90%: 10 EROM hspu 6 dl @ 70% 1RM this was rough immediately after muscle-ups and from part 1. hspu to 4" depth. dl @ 365lb. did all singles on dl's...felt heavy 7:22
part 1:
ReplyDelete6 sets:
A1. 200m sled pull @ 45lb
rest 1:1
A2. 400m run @ +/- 5 sec of goal max mile pace
rest 1:1
100m turnaround for sled pulls. jogged all and did slow turnarounds.
1:18, 1:12, 1:09, 1:08, 1:11, 1:09
200m turnaround for runs
goal mile is 5 min. so +/- 5 sec off of 1:15
1:22, 1:18, 1:18, 1:18, 1:19, 1:15
part 2:
2 1/2 hrs rest
A. 4 A2G front squat on the min for 6 min @ 75% 1 rm a2g front squat
all at 265lb. felt good
B. 4 muscle-ups on the min for 8 min
no false grip. consecutive the first 6 sets. few false grip and broken the last 2 sets.
C. 12 GHD sit-ups on the min for 5 min
didn't have time to do these
D. 4 rounds @90%:
10 EROM hspu
6 dl @ 70% 1RM
this was rough immediately after muscle-ups and from part 1.
hspu to 4" depth. dl @ 365lb. did all singles on dl's...felt heavy
7:22