Wednesday, June 19, 2013

Thursday.... Heavy shit then fast shit then crazy ass conditioning shit! (are you noticing a pattern here, Bro?)



Power/Speed:
1 Jerk every 90 seconds X 6 reps
start at 90% 1RM and increase by 5lbs per lift.


Speed:
Depth/rebound jump
1 every :10 for 4 minutes at 30 inches

http://youtu.be/_FZM29fV1oc


Conditioning:
7 minute Push Press/ box jump ladder
4 push press (75/55)
2 box jumps (24/20)
8 push press
4 box jumps
16 push press
8 box jumps
32 push press
16 box jumps

the numbers continue to double until the 7 minutes is up.
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3 comments:

  1. UnknownJune 20, 2013 at 10:04 PM

    power/speed: 240/245/250/255/260/265

    speed: complete

    conditioning: got to 64 push press + 16 box jumps

    ReplyDelete
  2. LeonidasJune 21, 2013 at 8:45 AM

    Jerk: 275/280/285/290f/295f/300f I spent too much time trying to hit 3 bills. I was so fucking close but close doesn't really matter does it.

    ReplyDelete
  3. 'RissaJune 27, 2013 at 6:31 PM

    Jerk: 115-120-125-130-135f-135-140f (but really close!)
    Box jumps: accidentally did only 24" so stuck a 45# bumper on it and did another 4 minutes
    COnditioning: 4 rounds +38PP (so finished the round of 32PP/16BJ)
    +tabata plank holding the last 1:30

    ReplyDelete

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