GVAPIR cancelled, so i get to come in and continue the crushing blows....
BB Gymnastics (20min total no more!)
1) 7X1 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
Strength (15min total no more)
1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. DEMO VIDEO
Conditioning (I scaled this.....)
Run 200m
5 Muscle-Ups
5 Power Snatches 135/95#
Run 200m
4 Muscle-Ups
4 Power Snatches 135/95#
Run 200m
3 Muscle-Ups
3 Power Snatches
Run 200m
5 Muscle-Ups
5 Power Snatches 135/95#
Run 200m
4 Muscle-Ups
4 Power Snatches 135/95#
Run 200m
3 Muscle-Ups
3 Power Snatches
Run 200m
For time.
Since GVAPIR was cancelled i decided to be more efficient w/ my time (read selfish) and NOT drive to warren to work out, but worked from home and did a post kids on bus training session.
ReplyDeleteHang Snatch: 65x2, 95x2, 115,115, 135,135, 155 (fail)
Hand Clean & Jerk: 135, 155, 155, 165, 165, 185, 205 (failed jerk- go figure).
Form was good till 205 and then the idea of PR'n creaped in and sabatoged it.
Conditioning- 3RFT
50 DU, 10 135# OHS 8:30. The DU crushed me. I did them a lot better than last time but took the wind out of me. Had trouble OHS w/o air in lungs.
Kind of like Fitness in the garage cooler. HARD CORE
Enjoy the fitness training tomorrow, i'll be driving an awesome car around outskirts of Toronto.
ReplyDelete