BB Gymnastics (15-20min)
1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO
Strength (15min)
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning (15-20min)
4 rounds for total working time of:
10 UB Front Squats @ 70%
Run 400m
Run 400m
Rest 90s
I have been destroyed.
ReplyDeleteHi Hang C&J: 135, 145, 155,165, 175. (2 each)
P. Row: 1675, 175, 175
Split Press: 100, 110, 120
Squats: 245(5), 260(3), 275 (3x3)
Conditioning: 5 rounds. 10 UB 155# Front Squats, 400M run (rest 1:1)
2:04, 2:26, 2:36, 3:30, 3:51. (wheels fell off on last two. Had to walk due to side stictch and back cramps)