Strength
5X3 Tempo HBBS @ 85% – rest 60 sec.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
4 rounds for total working time of:
Row 500m
25 Thrusters 45#
10 Pull-ups
25 Thrusters 45#
10 Pull-ups
Rest 1:1
Since we've joined the & I now have access to a squat rack. But I'm probably only going to make it there once a week. I'll try to do squats and pull up intensive conditioning on saturdays.
ReplyDeleteLast sat I did 5x3 HBBS. I'm pretty sad. Marco once bet me a premium coffee that I couldn't do Lynn with squats and get 5 rounds of 10 and 250. Saturday I barely got 210 x 3. I really need this strength plan.
Today I ran three miles as a warm up. The last mile was the easiest since by that time I'd sweated out the festivities from sunday. Than I did 50 pull ups, 50 dips, and 75 push up. Focus was on maximum unbroken reps.
Did a 5x2, cause weight was heavier than I thought when I wrote 5x3 yesterday. 255#. Not bad, but not as deep as MER.
ReplyDeleteConditioning, 3:31, ?, 4:26, 4:31. Rested around 2min. As rounds went on rested before thrusters and did them slower. Rows pretty consistent 1:50-2:02.
If u do this strive for perfect form on thrusters, light weight is easy to cheat but not efficient.