Saturday 1/8/15

AM
AD 30′ Z1 @76-78rpm
Av HR = 135, Max = 146

MD
A.Strict Wtd Ring Dips – 5×8 Rets 2 mins = 24/26.5/28/28/28
B.Pendlay Row – 5×6-8 rest 2 mins = 90×8/”/92×8/”/94×7
C.Strict Press – 4×5.5 rest 20s/2mins = 60/”/”/”
D.Barbell Curls – 4×15-20 Rest 90s = 25×15/”/” – oh the pump!

EMOM 12
1 – AMRAP Strict Defict HSPU in 30s (2″ deficit) = 7/6/5/5
2 – 10-14 Pullups = all sets 14 ub
3 – 2-3 Wall Walks = all sets 3

Really need to improve on the strict def HSPU.

PM
6x
Ski Erg 2:00 @ tough pace
15 Burpee Over bar
15 Hang Power Snatch @ 40kg
Rest 2:00
= time / ski-erg metres / ski-erg av. split
1. 3.19 / 533 / 1.52.5
2. 3.15 / 534 / 1.52.2
3. 3.31 / 536 / 1.52.0
4. 3.24 / 529 / 1.53.3
5. 3.17 / 530 / 1.53.2
6. 3.28 / 530 / 1.53.2

Pushed very hard on these. Had to take about 15 mins rest before starting 200’s.

5x
Every 90s
Run 200m
= .48 / .45 / .45 / .43 / .43 / .42 / .42

Couldn’t hit the prescribed hard intensity on these after hitting the first piece so hard so kept in moderate, increased it to 7x and focus on good tech.

Advertisements
Saturday 1/8/15

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s