BB Gymnastics
1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec. DEMO VIDEO
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec. (chin up)
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec. DEMO VIDEO
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec. (chin up)
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec. DEMO VIDEO
Notes: Split squats are 5 reps per leg. Try to maintain a vertical shin throughout the movement.
Bulg Split Squat
I swear I'm going to start following the program...but it wasn't today.
ReplyDeleteRun 5K 32:46
No resting just set the bar up and go.
21/15/9
225DL
Hand Stand Push Up
16:16
Total exercise time under 1 hour.
My range of motion on the HSPU is terrible. But it's something I can work on. For was very good on the DL.
skipped the 10x1s and did 22min amrap:
ReplyDelete400M run + #of your run x (5 push ups & 5 sit ups).
7 qtrs completed + 20 push ups of the 35.
Strength
Split press: 115 (3/2 lost balance), 5, 5
Pull ups: 7,8,8
Bulg Split Sq: 65(5), 85(5), 85(5)
G. Raise: 10,10,10
I did
ReplyDelete1 mile run
50 pull ups (jumpers on the local moneky bars)
100 push ups
100 squats
1 mile run.
42:46