Assault Bike
20 Calorie Sprint (no pacing like weeks past) AFAP - Every 5 minutes x 30 minutes (6 sets)
PM
A. Heaving Snatch Balance *light* 3 x 5 reps rest 1:30
B. Power Snatch (from floor) 1.1.1 x 5 sets rest 10 seconds/rest 2 minutes (should be heavier than position 1 or 2)
20 Calorie Sprint (no pacing like weeks past) AFAP - Every 5 minutes x 30 minutes (6 sets)
:57, :55, 1:10 (got sick here- 2/3 extra min delay), :58, 1:06, 1:10
+
Every 30 seconds x 8 minutes (16 sets)
3-4 Perfect UB Butterfly Pull-Ups (focus on keeping you feet together and using your hips)
*Chris Spealler has great youtube videos on these*
Done. Watched a vid & picked up a couple of cues of things I wasn't doing (i.e. Kicking heels to butt), felt good today.
Every 30 seconds x 8 minutes (16 sets)
3-4 Perfect UB Butterfly Pull-Ups (focus on keeping you feet together and using your hips)
*Chris Spealler has great youtube videos on these*
Done. Watched a vid & picked up a couple of cues of things I wasn't doing (i.e. Kicking heels to butt), felt good today.
PM
A. Heaving Snatch Balance *light* 3 x 5 reps rest 1:30
55#, 60 x 2
B. Power Snatch (from floor) 1.1.1 x 5 sets rest 10 seconds/rest 2 minutes (should be heavier than position 1 or 2)
105#, 110#, 110#, 115, 115# *wasnt heavier than Hang positions :-/
C. Standing Single Arm DB Press 5 x 4-5 reps rest 1 minute bt arms (all sets at 40# or heavier) * 40#, 5 reps
D. Sandbag Bear Hug Hold (keep it high up by chest) x 3 minutes UB @ 60#
(Did 5 min UB @ 80# instead)
(Did 5 min UB @ 80# instead)
No comments:
Post a Comment