BONUS DAY
Strength
20 minutes to establish a 1RM High-Bar Back Squat.
Conditioning Pick one (a, b, c)
a) 3 rounds for time of:
10 Deadlifts @ 275/185#
50 Double-Unders
b) 3 RFT
10 135# OHS
50 DU
c) 3RFT
10 50# DB Sq Cleans
50 DU
*Rest 5 minutes.
3 X ME UB Pullups – rest as needed.
Had time mid-day yesterday.
ReplyDeleteRun 2 miles 19:04 New PR. Loving the new form more every time I run.
Find max squat clean. 150# Tried 155 twice and couldn't get under it. Ended up doing power cleans. Don't want to dump metal plates in my garage so 150 is my 1 rep max.
30 Ground to over head at 135. 12:06. Very strange. This sort of thing used to be my bread and butter. Heavy enough that the race cars struggled but light enough that I could move it pretty well. I remember doing it with Joe and Marco last summer and I was limited by my gas tank. I think I did reps of 6. Yesterday it was reps of 3 I could feel it getting harder and harder. On the plus side I'm clearly lifting closer to my limit.
Plan for tonight.
2 mi run.
Find my Max squat clean.
Repeat the weekend work out with 90% of that.