Wednesday 4/11/15

AM

Low back and hands sore from yesterday so swapped row out for AAB, 40 cals was about the same time frame:

AAB
8x 40 Cal
2 min rest
Time / rpm / av hr / max hr
1. 2.15 / 69 / 144 / 159
2. 2.11 / 69 / 153 / 162
3. 2.07 / 70 / 155 / 168
4. 2.09 / 70 / 156 / 166
5. 2.08 / 70 / 161 / 168
6. 2.08 / 70 / 155 / 170
7. 2.07 / 70 / 158 / 170
8. 2.06 / 70 / 162 / 171

MD
A. Deadlift – 5×5 Rest 2 min (All @ 165kg) Rest 2-3 min = all 165, starting position starting to get much more solid after dropping and resetting each rep.
B.Power Clean – 6×2 Rest 2 mins (Pause 2s at hang, Puase 2s in catch) = 110/”/112.5/”/”/”
C.Front Rack Holds – 5x30s @ 120kg+ rest 2 mins = all 220kg, tough.
D.GHD Glute Ham Raise – 5×10 (add weight if easy) Rest 2 min = 10/10/10/9/9

PM
EMOM 18
1 – 6-8 GTOH @ 70-80kg TnG = 80kg x 8/7/6/6/6/6/6/6/6
2 – Row 15-20 cals/12 Box Jumps (Alternate each minute)
Row = 16/16/16/16/20
BJ = all 12 reps @30″

This got very hard. No respite, very challenging cycling that heavy barbell whilst gassed and fatigued from past 3 days training.

Advertisements
Wednesday 4/11/15

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