A. Squat snatch, build to a heavy single in no more than 3 attempts above 80% of 1RM
B. Back squat, 3-3-3-3 building so that only last two sets are above moderate (still no grinding out of the hole, though); begin a set every 2:30
+
5 sets:
3 bar muscle-ups
3 CTB pull-ups
3 toes-to-bar
:60-2:00 rest – goal is unbroken sets, adjust numbers to make reasonable
+
3 rounds for time:
15 glute-ham sit-ups
6 med ball over the shoulders, 150/100
+
For time:
30 Assault Bike calories
2:00 rest
20 Assault Bike calories
:60 rest
10 Assault Bike calories
+
10:00 mobility work of choice
2 thoughts on “Monday, 04.03.17 – Sport”
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AM
10:00 Assault Bike @ Z1
PM
3 rounds not for time:
12/side DB scap retractions
12/side DB scap protractions
:30/side sleeper stretch
+
A. Box squat to just above parallel, build quickly to a moderate double
B. Sorensen hold, 3 x :40; 1:20 rest
C1. Standing 1-arm DB shoulder press, 3 x 7-10/side, 11X1; :30 between sides, :30 rest
C2. Toes-to-bar, 3 x 15 unbroken; :60 rest
D1. DB pullovers, 3 x 5-6, 1010; :30 rest
D2. EZ bar curl, 3 x 8-10; :30 rest
D3. Sandbag standing calf raises, 3 x 4-5/side, 21X1; :60 rest
+
walk out to tracks and back
A. 115, 125, failed 135
B. 155-165-175-185. Left hip is really hurting
+ 5 sets of 1 bar mu, 3 ctb, 3 ttb (:60 rest)
+ 3 rounds ghd sit ups and 10# med ball 3:48
+ 60 calories on assault bike w build in rest 6:36