AM
A. Every 90 seconds x 15 minutes (building)
1 Power Clean (start at 115#).
115, 125, 135, 145, 155, 165, 175, 180 (failed 3x). Need to work on my pull from the floor to my thighs.
115, 125, 135, 145, 155, 165, 175, 180 (failed 3x). Need to work on my pull from the floor to my thighs.
B1. Barbell Strict Press x 8 rest 2:00 75# 80 85
B2. DB Bench Press x 8 rest 2:00 x 3
35#
35#
+
3 sets:
20 DB Lateral Raise
20 DB Front Raise
20 DB Press
rest 2 minutes
*do this as one big complex* 2.5# db
+
100 Straight Arm Lat Pulls With Ski Erg (arms only) - I'll show you this in person @ damper 10
Done.
Done.
PM
A. 10 minute Snatch Position Work. Done.
+
2 sets:
Bicep/Tricep Opener/Landmine Row. Did one set of the bi/tri in the AM did the second at and two sets of the landline
+
500m Sandbag Carry @ 60#. Done.
+
2 sets:
Rope Sled Pull x 100'
rest 3 minutes (warm-up thouroughly)
2 with 25#, 2 with 45#
2 working sets were with 45#+25. Way too heavy uphill
+
3 sets:
Sled Drag x 200'
4 45s + 1 35#
rest 5 minutes
Done.
+
3 sets:
:90 Prowler Push (nonstop movement) load sled with 2-3plates
*set a timer and push down and back in the lot for :90 seconds at steady pace, not sprinting*
2 plates. Ouch. I still feel my hamstrings lol.
rest 3 minutes
+
10 min box breathing. Done
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