BB GYMNASTICs- I am skipping due to schedule and time....
Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
Compare to 120511
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1
I'm way off your program, but trying to walk close to it every day as equipment permits.
ReplyDeleteLast night
Run 2 miles 19:30
21/15/9
70lb OHS
Pushups
Weighted Sit ups with 10 lbs.
Time was 13:36
Focus was form and constant work. Did well on the form but I had to set the bar down several times.
Good work tim. Keep it going.
ReplyDeleteI'll be doing the squat and conditioning tomorrow.
I'm thinking a recovery week is in order for next week.
today was a rest day. Did 3.2 miles in 33 minutes. Now I'm cooling off before I go to bed. Tomorrow I want to try those jump squats in a nice met con.
ReplyDeleteSquats: 5 @ 245, 3@ 260, 3@ 275, 3x1 @ 295. Thought it would be tough but not too bad.
ReplyDeleteConditioning. 15 risers approx. 34" box jump 165# cleans
1- 2:18
2- 2:03
3- 2:14
4- 3:54 (wiped out on box and got band-aid to avoid blood spilling everywhere)
5- 2:44