Strength
Back Squat
3 x 80%, 3 x 85%, 3 x 3 90%, 2 x 2 85%, 2 x 3 80%
2A. Weighted Dips
5 x 6
2B. Weighted Rope Climb
5 x 1 @ HAP
Use the same weight with 30 second transition
3A. Weighted Glute Ham Raise
3A. Weighted Glute Ham Raise
3 x 10 @ HAP (with GOOD form)
3B. Weighted GHD sit ups
3 x 10 @ Same Weight
Use the same weight with 20 second transition
Skills/Active Recovery Day-
ReplyDelete10 min Alt. EMOM:
Even - 30 DU
Odd - 2 Bar MU (must drop off each rep; did 5 last set)
Work got a new pullup station that kinda allows for very truncated Bar MU. Has a crossbar that I kicked twice. Not ideal, but doable!
Power Snatch TnG - 6x2@165# (Drew gave me grief over depth on the sixth set, so only five for me)
ReplyDeleteTeam WOD with Bryan, AJ, Monica, and Laura.
15 Minute Airdyne
ReplyDelete3A. with 10#
3B. with 10#
Class Strength up to 170#
Class WOD with KB swings, no front squats.
Back Squats: 3x335, 3x365, 1x3@385 then 3x2@385, 2x2@365, 2x3@335
ReplyDeleteSquat Cleans: 3@255, 2@275, 1@285, 1@300, 1@310, 2@275
EMOM: 16 mins
evens: 5 mus
odds: 10 pistols
Been having a really hard time being motivated with the heat. I think a little more structure will help me. My plan over the next few weeks is to do the class workout when I'm at the gym, and if I have time I will do black horse stuff too.