Speed:
Banded dead lift,
do 3 fast reps every :30 for 5 minutes @ 50-60% 1RM
Strength:
AMRepsAP in 10 minutes of....
body weight thruster ( 3/4 BW for the ladies)
Conditioning:
1 set max rep bar muscle ups
rest 1 minute
1 set max rep chest to bar pull ups
rest 1 min
1 set max rep pull up
Playing catch up
ReplyDeleteA) Back Squat 8-6-7; 185, 205, 215; Pause at bottom
B) Dead Lift 8-7-6; 275, 295, 305
1 MU E:30 second on the :30 Seconds x 10 Minutes
AMRAP 8 Minutes
15 T2B
7 Burpees
5 + 12
Banded DL- 275 (Felt really fast and light because I am a strong mother fucker)
ReplyDelete37 Thursters at Body weight (180lbs)
Conditioning-
9MU
18C2B
29 pull ups
BandedDL: 115#+red bands
ReplyDeleteThrusters: 4@95#, 31@90# (I wanted to be able to do at least two in a row and that was not happening with 95#... because doing a squat clean thruster is slightly more horrible than just a thruster)
Conditioning:
3MU (with red band)
7c2b
11pull up
(felt limited by the fact that I tore the shit out of my hand on t2b sunday...)