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.
Saturday, June 22, 2013
Sunday
Speed:
Box squat, 2 every :30 for 6 minutes @ 50% 1RM.
Explode out of the hole.
Conditioning:
Death by thrusters (65/95)
as soon as you fail rest 1 minute
3 minutes max rep double unders
Box Squat @ 85# Thrusters: through round 12; only 141 DUs (I couldn't feel my arms! wtf!)
+Sunday Oly class (because it was there and I do what I want!) EMOM x3: 2Clean and jerk @70% (90) Rest 2 min x3: 2 Clean and jerk @ 75% (95) Rest 2 min x3: 2 Clean and Jerk @ 80% (105) Rest 2 min x3: 1 Clean and jerk @ 85% (110, 110, 115)
Then FSquat: 10min to find 2 RM: 85-105-115-125-130f
Speed
ReplyDeleteH.S.S.
3-3-3-@ 65%- 135#
2-2-2-@ 75% - 155#
1-1-1@ Highest load manageable 165#, 175#,-175#
Box Squats E:30 OT:30 @ 50% -185#
5 HSPU non loaded Evens
7 C2B ull up w/30# vest Odds
x 7 minutes (each)
Box squat at 205
ReplyDeleteDeath by thrusters @95lbs: hit 23reps. 230 Dubs
Box Squat @ 85#
ReplyDeleteThrusters: through round 12; only 141 DUs (I couldn't feel my arms! wtf!)
+Sunday Oly class (because it was there and I do what I want!)
EMOM
x3: 2Clean and jerk @70% (90)
Rest 2 min
x3: 2 Clean and jerk @ 75% (95)
Rest 2 min
x3: 2 Clean and Jerk @ 80% (105)
Rest 2 min
x3: 1 Clean and jerk @ 85% (110, 110, 115)
Then
FSquat: 10min to find 2 RM: 85-105-115-125-130f