Mon 8/22:
A.
Every 4 minutes, for 20 minutes (5 sets):
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps
Every 4 minutes, for 20 minutes (5 sets):
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps
Note weight used and reps achieved.
B.
Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)
Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)
I feel like I kind of failed this one....
A. 75, 85, 95, then it got really dicey.105 for the last two rounds, but was taking more than ten seconds to reset. I had to tell myself to stop being afraid of the stupid bar and just clean it already... not great. HSPU were off 24" box and 18, 17, 15, 13, 15.
A. 75, 85, 95, then it got really dicey.105 for the last two rounds, but was taking more than ten seconds to reset. I had to tell myself to stop being afraid of the stupid bar and just clean it already... not great. HSPU were off 24" box and 18, 17, 15, 13, 15.
B. 75#. 7:59 My grip was wrecked and I wanted to die. I had to wait about 5 to 10 minutes after A. before I could even lift the 75 overhead for practice, because my shoulders wanted to crawl away and die in a quiet place. (End of my exercise cycle. 6 days on 1 off.)
Anyway, I warmed up with a fast mile run, and then completely failed to do double unders. Had no bounce at all.
Anyway, I warmed up with a fast mile run, and then completely failed to do double unders. Had no bounce at all.
Ran 1 Mile @ 7:34
Tues 8/23: Off
Wed 8/24:
A.
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds
B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg) @ 45#
Max Reps of Thrusters (75/55 lbs) 55#
Rest 60 seconds between sets.
A. 65, 75, 85, 95
35#/45#
B. 14, 13, 13, 13, 14
Thurs 8/25:
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg) @ 45#
Max Reps of Thrusters (75/55 lbs) 55#
Rest 60 seconds between sets.
A. 65, 75, 85, 95
35#/45#
B. 14, 13, 13, 13, 14
Thurs 8/25:
A.
Three sets of:Front Squat x 6 reps @ 31X1Rest 60 secondsSupine Ring Rows x 10-12 reps @ 2111Rest 60 secondsDouble-Under Practice x 60 secondsRest 60 seconds
Two sets for times of:
Row 500 Meters
30 Push-Ups
20 Toes to Bar
A. 95#, 105# x 2 FS, Ring rows @ 10 reps, DU.... grrr. I had them and then I lost them. So many whippings today... 19, 17, 21 - but I kept doing them until I got to 30 each time because I was so annoyed and how bad they were today.
B. This one sucked!
Dropped the push ups to 30 did knees to chest or pits in a kip. 4:09 and 4:12
30 Ground to Overhead (95/55 lbs)
20 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/55 lbs)
15 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/55 lbs)
10 Pull-Ups
400 Meter Run
105 DU 11@ a time.
18:25
Two sets for times of:
Row 500 Meters
30 Push-Ups
20 Toes to Bar
A. 95#, 105# x 2 FS, Ring rows @ 10 reps, DU.... grrr. I had them and then I lost them. So many whippings today... 19, 17, 21 - but I kept doing them until I got to 30 each time because I was so annoyed and how bad they were today.
B. This one sucked!
Dropped the push ups to 30 did knees to chest or pits in a kip. 4:09 and 4:12
30 Ground to Overhead (95/55 lbs)
20 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/55 lbs)
15 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/55 lbs)
10 Pull-Ups
400 Meter Run
105 DU 11@ a time.
18:25
B.
Rest 4-5 minutes between sets.
Did Fitness, because it fit better with what's available at home.
Fri 8/26: Ran 3 Miles
Sat 8/27:For time:
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