3 minute clock:
Assault Bike - 35 Calories @ tough pace
rest 1:20minutes x 6 sets (rest 2:40 bt sets 3&4) *if you finish 35 calories before 3 minute window that will be used as extra rest*
Assault Bike - 35 Calories @ tough pace
rest 1:20minutes x 6 sets (rest 2:40 bt sets 3&4) *if you finish 35 calories before 3 minute window that will be used as extra rest*
2:45, 2:42, 2:45, 2:52, 2:52, 2:52
+
A1. Beat Swings x 10 reps rest 2:00 minute (towel between feet)
A2. Butterfly Pull-Ups x 10-12 reps rest 2:30 x 5 sets *try for UB*
12 for all 5
A. Power Snatch (Position 2) 1.1.1 x 5 sets rest 10 seconds/rest 2 minutes - *building - should be heavier than pos. 1* 95#, 105, 95, 95, 95 felt better towards the end, was sliding the bar against my legs instead of just pulling in/up. Totally messed up. think these will be way better next week.
+
A1. Beat Swings x 10 reps rest 2:00 minute (towel between feet)
A2. Butterfly Pull-Ups x 10-12 reps rest 2:30 x 5 sets *try for UB*
12 for all 5
A. Power Snatch (Position 2) 1.1.1 x 5 sets rest 10 seconds/rest 2 minutes - *building - should be heavier than pos. 1* 95#, 105, 95, 95, 95 felt better towards the end, was sliding the bar against my legs instead of just pulling in/up. Totally messed up. think these will be way better next week.
B. Snatch 1st Pull x 3 reps every 75 seconds x 5 sets @ 155# or higher *pause at knee for 2 seconds each rep* 175# for all
C. Seated Single Arm L-Press 4 x 3-4 arm rest 1 minute bt arms - start at 40#
40# 4 for all
D. EMOM x 5 - 12-15 GHDSU. 15 reps
D. EMOM x 5 - 12-15 GHDSU. 15 reps
No comments:
Post a Comment