This is the result of over a decade of research and application in the world of strength and conditioning. This is my life, it's what I live, it's what I bleed, it's my obsession. This is Task Force Black.
Sunday, June 23, 2013
Monday....Funday....Just kidding, this is going to suck balls!
Touch and go power cleans
5 on a :30 send off at 80% PC 1RM for 5 minutes
2 minutes max rep rope climbs
Conditioning:
5x400m row on a 2 minute send off.
rest 5 minutes
tabata shuttle sprints.
Power Cleans: 155 for first 2:30, dropped to 135 for remaining 2:30
I swung my rope over a tree branch that I would estimate at approximately 15-17' off of the ground, and got five ascents in, but time elapsed on the fifth ascent.
I subbed tire flips for the row, going down and back on my driveway on a two minute send off for five sets, rested 5 mins and then did the tabata shuttle sprints in my driveway. did not keep track of how many sprints I did on each round.
AM Conditioning 4x200 Meter swim @ 85% effort Rest=1/2 work 4x 100 Meter swim @ 85% effort Rest=1/2 work 4x50 Meter Swim @ 85% effort Rest=1/2 work
Power Cleans @ 185 3 x E:30 on The :30 for first 3 rounds 2 x E :30 on the :30 for the rest Shifted to :45 and kept going till 10:00 mark to make up volume
Rope climbs AMRAP 2 Minutes 8
5x400 Meter Row Splits 1:25, 1:27, 1:29, 1:30, 1:30
Tabata Shuttle Runs was like watching old people fuck. Wait, I am old.
Cleans- okay so I fucked that up. I can admit it. It was supposed to be 3 on the :30 not 5. Did 5 for the first two then pused out, went to 3. All sets done at 185#
Rope climbs- 9 in 2 minutes
Row between 1:22 and 1:29
Shuttle runs were a shit show. I might be old too.....
First day back to TF Black programming:
ReplyDeletePower Cleans: 155 for first 2:30, dropped to 135 for remaining 2:30
I swung my rope over a tree branch that I would estimate at approximately 15-17' off of the ground, and got five ascents in, but time elapsed on the fifth ascent.
I subbed tire flips for the row, going down and back on my driveway on a two minute send off for five sets, rested 5 mins and then did the tabata shuttle sprints in my driveway. did not keep track of how many sprints I did on each round.
AM Conditioning
ReplyDelete4x200 Meter swim @ 85% effort
Rest=1/2 work
4x 100 Meter swim @ 85% effort
Rest=1/2 work
4x50 Meter Swim @ 85% effort
Rest=1/2 work
Power Cleans @ 185
3 x E:30 on The :30 for first 3 rounds
2 x E :30 on the :30 for the rest
Shifted to :45 and kept going till 10:00 mark to make up volume
Rope climbs AMRAP 2 Minutes
8
5x400 Meter Row Splits
1:25, 1:27, 1:29, 1:30, 1:30
Tabata Shuttle Runs was like watching old people fuck. Wait, I am old.
Cleans- okay so I fucked that up. I can admit it. It was supposed to be 3 on the :30 not 5.
ReplyDeleteDid 5 for the first two then pused out, went to 3. All sets done at 185#
Rope climbs- 9 in 2 minutes
Row between 1:22 and 1:29
Shuttle runs were a shit show. I might be old too.....