A.M.
A. 3 Muscle Ups every minute on the minute (EMOM) for 10 minutes
7 sets unbroken and 3 sets of 2+1
7 sets unbroken and 3 sets of 2+1
B. Tall Split Jerk (Start with bar at forehead with no dip and drive just drop into the split stance of your jerk, technique focus, shouldn’t get above 95#) 3 x 3; rest 90 sec
Used 85lbs..felt good to work on foot speed great thing to do before any max effort jerk!
Used 85lbs..felt good to work on foot speed great thing to do before any max effort jerk!
C. Build slow to 1 RM split jerk from behind the neck
245 PR
245 PR
D. 20 sec amrap burpees; 40 sec rest x 5
12,13,11,11,11
12,13,11,11,11
P.M.
Row 30 sec @ 90%; 30 sec @ 50% x 30- try to maintain the same 90% pace throughout
First 10min was between 1:38-1:40 / Second 10 min 1:40-1:43 / Last 10 min 1:41-1:45 . . Pace is for all the 90% sessions. I think some of the "50%" were a little slow. THIS SUCKED BIG!!!
30min on rower=NO FUN
First 10min was between 1:38-1:40 / Second 10 min 1:40-1:43 / Last 10 min 1:41-1:45 . . Pace is for all the 90% sessions. I think some of the "50%" were a little slow. THIS SUCKED BIG!!!
30min on rower=NO FUN
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