Hey ya'll.
Remember to post your scores. I will make sure I post mine. Everyone seems to be getting stronger and being able to handle the volume. If you cant handle the heat get out of the kitchen aka VAULT... Either way; eat clean( lots of protein) and remember to stretch, stretch and then stretch some more
warmup:
10: 50m prowler runs
Main:
Concentric GM: x25, x10, 3x3, Then Find a 1rm
Concentric GM 80% xAMRAP
Assistance:
3 Rounds of 1 minute on 1 minute off: KB swings to eye level (2 pood,1.5 pood)
hip ext 5x25@10#
hypers: 3x25@200#
planks: 5x30sec 30sec rest (45#/25#)
Conditioning:
20 min Airdyne
Double day today:
Practice OH barbell pistols for technique
21-15-9
Front Squat 135/95
Ring dip
400m Erg
For time:
rest 5 min
Finish with tabata jump lunge for total reps( jumping once equals 1 rep)
2 comments:
warmup:
10: 50m prowler runs W 90 #
Main:
Concentric GM: 45x25, 105x10, 3x3, (135,185,205)Then Find a 1rm(225,245,265,285)
Concentric GM 80% xAMRAP (230x3)
Assistance:
3 Rounds of 1 minute on 1 minute off: KB swings to eye level (2 pood,1.5 pood)37,39,40
hip ext 5x25@10#
hypers: 3x25@200#
planks: 5x30sec 30sec rest (45#/25#)
Conditioning:
20 min Airdyne
Double day today:
Practice OH barbell pistols for technique
21-15-9
Front Squat 135/95
Ring dip
400m Erg
For time: 8:30
DID NOT DO BELOW:
rest 5 min
Finish with tabata jump lunge for total reps( jumping once equals 1 rep)
Main (8/19)
Warm up:
10 x 50m prowler run w/ 90#
Main:
Concentric GM: 45 x 25, 95 x 10, (105,115,115)3x3. Then AMRAP= 16 x 100lbs
Assistance:
3 Rounds of 1 minute on 1 minute off: KB swings(53lbs) to eye level.
32#, 30#, 30#
hip ext: 4 x 20
hypers: 3 x 12 @ 200#
planks: 5x30sec with 30sec rest. 45# plate on back
Double day today:
21-15-9
Front Squat @ 115
Ring(p bars) dip
400m Erg
For time: 17 min
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