A. Front Squat 3x 60, 70, 75, 80, 85, 85-90%
B. Step Ups (with bar on 18" box) 3x5 each leg (45, 50, 50-55% of clean)
C. Good morning 2x10 @ 45-50% of clean
D. 5x3 weighted pull-up (rest 2 min) During all the sets rest complete 25 OH throws with 40/20 slam ball. Can do outside if not wet
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6 sets
1 min DU, 30 sec rest, 1 min Box jump @ 30/24, 30 sec rest
A. 85, 100, 105, 115, 120, 125
ReplyDeleteB. 55, 60
C. 55, 60, 65
D. 5lbs strict pull ups
1:07 to complete.
Definitely feeling this one.
A. 115, 135, 145, 150, 165, 170. 150 and 165 felt heavy, but not hard. 170 was hard, but I think I did a pretty good job of keeping torso upright.
ReplyDeleteB. 75, 80, 90. This was fine
C. 65, 65 I think. Sam helped me find a better stance for this.
D. pullups were all strict with 18, 20.5, 23, 25.5, 30.5. I should have started heavier on the pullup weight. Overhand for all
6 sets DUs: 60, 48 (shoelace came undone and tangled in the rope), 52, 50, 53, 54
BJumps: 23, 21, 19, 19, 19, 19
I need to take smaller breaks between DUs. They wind me. Apparently I sounded like I was dying on this, as everyone commented on it.
This took me about 1:15 with warm-up.
Also, Josh, just so you know, I hate you for Wednesday. I'm going to have an asthmatic cough for a week.
A. 100, 115, 125, 130, 140, 145
ReplyDeleteB. 65, 70, 75
C. 65
D. strict
412 reps total