I haven't even done Monday's bad ass training and I am already posting Tuesday??? WHAT!?!?!
Speed
Romanian Snatch Balance
3-3-3-3-3-3 @ 75% Snatch 1RM, S/O OTM
Hang Snatch
3-3-3-3-3 @ 70% Snatch 1RM, rest as needed
Strength
Over Head Squat
7-6-5 @ 80% 1RM
Conditioning
* Several hours prior to Speed/Strength sets.....
Swim 5x100, 6x50. Rest = 1/2 of swim time
C2- After Speed/Strength sets...
tabata burbee
If you think you have the balls to follow TF Black programming, have the decency to post results to the comments.
RSB - 55lbs. (not 75%) 1 attempt at 65lbs.)
ReplyDeleteHang Snatch - 75lbs.
OHS - NONE
Tabata Burpees: 6-6-5-6-6-5-6-6
Speed
ReplyDeleteRomanian Snatch Balance
3-3-3-3-3-3: 170# across
Hang Snatch
3-3-3-3-3: 155# across
Strength
Over Head Squat
7-6-5: done all at 185#
Conditioning
No pools in the STAN!!! subbed with 10 Rounds 2 min on 1 min off treadmill run
C2- After Speed/Strength sets...
tabata burbee 10/8/8/8/8/7/6/5
R. Snatch Balance- @175#
ReplyDeleteHang Snatch- 155#
OHS- 235#
T. Burpee- 11/9/9/8/8/7/7/7
Swim- 100's 1:22 / 1:20 /1:20 / 1:19 / 1:18
Speed
ReplyDeleteRomanian Snatch Balance
3-3-3-3-3-3 @ 105#, down to 95# on sets 4-6
Hang Snatch
3-3-3-3-3 @ 100#
Strength
Over Head Squat
7-6-5 @ 85# (a little less than 80%)
Conditioning
Couldn't get into the pool (open swim hours were over), so I did 5x400, 6x200
I misread the programming and did the tabata burpee's after the sprint workout, did 7,5,6,5,5,6,5,5
AM Conditioning
ReplyDeleteSwim
A) 6x100-1:35's Rx
B) 6x50 :41- :43's Rx
Speed
Romanian Snatch Balance
3-3-3-3-3-3 @ 135, 135, 135, 145, 145, 145
Hang Snatch
3-3-3-3-3 @ 135, 135, 145, 145,
Strength
Over Head Squat
7-6-5 @ 155, 155, 165
Tabata Burpees- 7,7,7,7,6,6,6,7=53
SnatchBal: 3x3@75#; 2x3@80#; attempt 85#, 1rep
ReplyDeleteHSnatch: 2x3@70#; 2x3@75#; 1x3@80#
OHS: 7x85#; 6x90#; 5x95#(wrist was dying, should've been at 100lbs)
Conditioning: (Whiteboard WOD)
5rounds: 5PClean @110
10Box Jump @20"
200mrun
Time: 9:16