STRENGTH
A. Power Clean+Clean+FS, 5x1+1+1; rest
2-3m
*from blocks (above knee)
BATTERY
10 sets for time
5 UB PC 155/105
*if you break a set, it does not count
STRENGTH 2
B1. Press+Push Press, 4x6+4; rest 90s
B2. Weighted Pull-Ups, 4xAMRAP @
20/10#; rest 2m
ENERGY WORK (z1)
15 min z1
Notes:
- reset after each rep on "A"
- "Battery" work is our battery test for the cycle, we will retest
- choose what you'd like for z1 work. Just ensure that it is EASY breathing work to flush out the legs from today and to prepare you for tomorrow. You can jog, row, AD, or do an easy bodyweight flush
A. 242,242,252,262,272
ReplyDelete+
3:33
+
B1. 132,132,137,142
B2. 10,10,9,8
+
15m AD z1
A. 195
ReplyDeleteBattery: 9:21
B1: 95.95.115.115
B2. Skill work on Pulls
Z1: 15m easy row 3100 meters 185 cals
This comment has been removed by the author.
ReplyDeleteHaving wrist issues so hurt to pull...
ReplyDeleteA. 185,205,215,225
+
5:09
+
B1. 115,115,125,135
+
15m Run 400, Row while Joe ran. repeat
A. 145,165,175,195,195(f)
ReplyDelete8:30
B1. 95,115,120,120
B2. 15,13,10,8
A. 185,205,215,225,245
ReplyDelete+
4:34
+
B1. 115,115,125,135
+
15m Run 400, Row while Mike ran. repeat
115, 125, 135, 140,145
ReplyDelete+
6:41
B1. 55,65,70,70
B2. 4,4,5,4
3 mile run @easy pace
A:155,185,205,215,225
ReplyDelete+
6:03
B1:95,110,115,120
B2:6,5,6,6
Row for 15 min
A. 155,185,205,215,225
ReplyDeleteBattery. 6:00
B1. 95,115,115,115
B2. 8,6,6,6
A)135, 155, 165, 175, 185
ReplyDeleteB) 8:30
C) 95,125,135,145
D) 16,15,10,8