121023
Will be working from home Tue. AM, so may end up doing this later or on WED.
BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – 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:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00
Conditioning
5 rounds for total time of:
15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#
Run 200m
20 Wall Balls 20/14#
Rest 1:1
didn't bring bumpers, so did only a bit of C&J:
ReplyDelete2x2 @ 140
2x2 @ 160
4x1 @ 160
P. Row: 180. Form starting to break down at this weight. Lower next time
J. G. Morning: 95, 105, 105.
Squats: 5@260
3x3 @ 275 (should have done 2x3)
2 @ 295
1 @ 295
1 @ 295
Conditioning: 2:21, 2:44, 3:16, 3:21. Ran out of time so skipped 5th set. Runs soooo slow. No legs after first round