For those that are interested...
M- 8 rft: 400m run, 20 45lb sq snatch, 20 push ups. (The heat killed
me on the run)
T- deadlift speed training. 8 rounds: 3 x 60-80% of 1 rd max then max
dead hang pull ups. Goal is to wrk speed off the floor. Fast up,
controlled down.
If time permits: 1k row, 30 hspu, 1k run (8 laps at gm gym)
W- 100 pull ups, kb swings, double unders, overhead squats.
Th- 21-15-9. 315lb deadlift, 30" bx jump. Scale dl to 80% 1RD MAx if
needed.
F- single modality. Swim, bike, run, row. Readers choice
Monday-
ReplyDeleteDeadlifts at 245. Not heavy but working on speed.
Weighted deadhang pull ups: 3 w/ 45#, 3/45, 3/45, 3/45, 1/45, 3/30#, 3/30#, 3/30#. Couldn't hang onto bar anymore so I had to drop weight on pull ups.
Looking foward to the heavywieght fight tomorrow.