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{ 17 comments… read them below or add one }
SHE
10:00 @ 90% aerobic of [15 double-unders + 10 toes-to-bar + 10 goblet squats @ 1.5]
5:00 walk rest
10:00 @ 90% aerobic of [150m row + 10 burpees + 10 box jumps @ 24" w/mandatory step-down]
5:00 walk rest
10:00 @ 90% aerobic of [100m run + 10 kettlebell swings moderate + 10 push-ups w/hand release]
4 rounds + 6 toes to bar
3 rounds + 4 burpees
5 rounds + 20m run (used 53lb kb)
40 min of low leg effort squash (the way it should be if you play well and focus on shot selection)
+ 20 min of mobility work
+ trying not to be too grumpy on what is normally a big run day for me
being
OPTathlon skill prep – 30 min – throw, jump, CJ
+
(added) bench 2-5 x 5
+
Row 500 m @ best 1K pace
rest 2 min x 5
Triple Jump – best 21’1″
Shot Throw – best 23’3″
CnJ @ 135 – worked on form, getting under bar, back foot knee bent
Bench 5-5-3-2-1
135-165-185-205-215(assisted)
Row
1:57.4-156.6-201.1-158.2-157.7
SHE
10:00 @ 90% aerobic of [15 double-unders + 10 toes-to-bar + 10 goblet squats @ 1.5]
5:00 walk rest
10:00 @ 90% aerobic of [150m row + 10 burpees + 10 box jumps @ 24" w/mandatory step-down]
5:00 walk rest
10:00 @ 90% aerobic of [100m run + 10 kettlebell swings moderate + 10 push-ups w/hand release]
5 rounds + DU, TTB, 2 goblet squats
3 rounds + burpees and 4 box jumps
5 rounds + run and 2 KB
SHE
10:00 @ 90% aerobic of [15 double-unders + 10 toes-to-bar + 10 goblet squats @ 1.5]
5:00 walk rest
10:00 @ 90% aerobic of [150m row + 10 burpees + 10 box jumps @ 24" w/mandatory step-down]
5:00 walk rest
10:00 @ 90% aerobic of [100m run + 10 kettlebell swings moderate + 10 push-ups w/hand release]
6 rounds
4 rounds
6 rounds + run
A. Power cleans, touch-and-go, 20 x 2 @ 62% 1RM; EMOM
B. Power snatches, touch-and-go, 20 x 2 @ 62% 1RM; EMOM
A. complete @ 161
B. complete @ 125
SHE
10:00 @ 90% aerobic of [15 double-unders + 10 toes-to-bar + 10 goblet squats @ 1.5]
5:00 walk rest
10:00 @ 90% aerobic of [150m row + 10 burpees + 10 box jumps @ 24" w/mandatory step-down]
5:00 walk rest
10:00 @ 90% aerobic of [100m run + 10 kettlebell swings moderate + 10 push-ups w/hand release]
5 rounds + DU & T2B
3 rounds + burpees + 4 box jumps
6 rounds
I am stupid tired and really sore. Yay for rest days….
DL 5RM: 375
8 min:
Sprint 50yds every 30 sec. Rest the remainder of the 30 sec.
OPT Being
for times:
Row 250 m @ 95%
rest 2 min
Row 500 m @ 90%
rest 2 min
Row 750 m @ 85%
rest 2 min
Row 1K @ 97%
:45.3
1:40.1
2:46.1
3:27.1
800m run
2 sets of MU singles
2 sets of MU doubles (strung two together for the first time with full extension in between)
CGBP: 225# EMOM x 3 for 8 minutes
+
OPT – see The Other Lee
:48.1
1:48.2
3:02
3:52 (disappointing; wasn’t feeling it)
OPT
being
see the other lee
:44.5
1:39.1
2:40.0
3:29.9
+
MWOD #41
OPT
being
see the other lee
:47.1
1:39.1
2:40.5
3:28.8
A. Deadlift: 3 x 80%, 85%, 90%
B. Press: 3-3-3-3-3
+
Every :30 for 8 min:
Sprint 50 yards, all-out efforts.
A. 350, 370, 395
B. 115, 135, 155, 170, 180
+
Complete
Excited to see at least a couple others doing the Football program. See you guys Monday for squat day. Haha!
It’s on.
Boom goes the dynamite! Welcome back!
Olympic lifting
Snatch work
Warm up — behind the neck press 10, overhead squat 10, snatch balance, 15k bar snatch balance, behind the neck press, 20k pull unders
3 stage snatch (above the knee3, below the knee3, from the ground3)
20k, 22k, 25k, 2sets@27k
3 hang snatch above the knee 35k fail, 30 k, 32k
Snatch 3 sets of 2 32k
Romanian dead lifts 3 sets of 5 at 45k