BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) - 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) - 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) - 1 rep @ 80%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) - 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) - 1 rep @ 80%
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.
CONDITIONING
3 rounds for time of:
Row 500m
75 Double-Unders
75 Double-Unders
If you do not have your own rower, do the following (but note it in your log or in comments)
Row500M, 75DUs
Run 400M, 75DUs
25 Burpees, 75DUs
WOW! I haven't done a full Tuesday in awhile, what a day to pick to come back
ReplyDeleteC&J- 2x2 140#, 2x1 150#, 2x1 170#, 2x1 180#; 4x1 (30s rest) 155#. Didn't feel confident w/ the jerk, but got them all.
P. Row: 3x5 @ 175
J. G. Morning: 45, 65, 85.
Squat- (YOU NEED TO TRY THIS. COMPLETELY DIFFERENT than what you are used to)
5 reps every 30s: 225.
4 reps every 45s: 255.
3 reps every 60s: 285.
Now i realize the problem, i went up by 15# each side rather than 15# total. UGH!
500M row, 75DUs, 400m run, 75 DUs, 25 burpees, 75 DUs: 11: 38. (sandbagged row and burpees so i would have legs/lungs for DU)