AM Training
after a thorough warmup hips/ sh
A. 2 hang power clean, 80% 1RM, every minute for 10min
B. 3-5 Back Squat, 30x0, rest 2-3 min x5
C. 4 back squat, 2020 (stick to tempo exactly), 55% 1RM, rest 40s exactly x 10
PM Training
A1. 1,1,1,8,8,8 weighted dip, rest 90sec
A2. 1,1,1,8,8,8 weighted pullup, rest 90sec
+
15-12-9-6-3
ring dip
wallball
push up
after a thorough warmup hips/ sh
A. 2 hang power clean, 80% 1RM, every minute for 10min
B. 3-5 Back Squat, 30x0, rest 2-3 min x5
C. 4 back squat, 2020 (stick to tempo exactly), 55% 1RM, rest 40s exactly x 10
PM Training
A1. 1,1,1,8,8,8 weighted dip, rest 90sec
A2. 1,1,1,8,8,8 weighted pullup, rest 90sec
+
15-12-9-6-3
ring dip
wallball
push up
AM training
ReplyDeleteA. PC 245 all reps
B. 315x5 365x4 395x4 405x3x2
C. 245 this was quite terrible i wanted to stop or cheat tempo but stuff through it.
PM training
A1. 100, 120, 135, 65 for all sets of 8
A2. 88, 88, 88 44x8, 35x8x2
WOD as Rx'd 8:10 reached muscle failure pretty fast.
unfortunately time bt training was almost 12 hours due to other obligations.
post wod AM... 2x myoplex shakes 40g Protein 40g Carb
ReplyDeletePM 30g Protein 50g Carb