Press, 5′s & 3′s
5@95, 105, 115, 4@125
3@130, 2@135
tri : heavy
sled pulls : length of court x 2 : 45, 90, 90 backwards, 115, 140, 140 backwards, 90 low
Updates from April, 2010 Toggle Comment Threads | Keyboard Shortcuts
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Adam
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Adam
30 HSPU
40 pullups
50 kb swings, 50#
60 situps
70 burpees› 28:30
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Adam
Front Squat, 5s & 3s
5@135, 145, 155… 3@160, 16525 burpee pullups › 3:42
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Adam
5 rounds:
3 HSPU
6 95# thrusters
9 burpees
› 11:51 -
Adam
20min AMRAP: 12 115# clean & jerk, 400m run
4 rounds -
Adam
(stuck at home today…)
muscle-up practice
parallete work, pushups, dips -
Adam
[1.1.2] Speed Press : 6×3 @ 85#
3 rounds:
100′ walking lunge
50 squats
25 reverse hypers
› 12:33 -
Adam
[2.4] 500m row, rest 3 min; 400m run, rest 3 min – x2
sled drags, 50 yd – 45#, 70#, 90#, 90# (upright, bent over, backwards) -
Adam
[2.3] Power Clean 3′s
95, 115, 135, 140, 145, 150 {PR for 3′s}tri pressdown : 10@108, 120, 132, 144
dynamic preacher bar curls : 10@65, 70, 75
10 situps & body rocks x 3 -
Adam
[2.2] 115# push press, 1 every 15 sec. for 10 minutes
5×3 KTE
4×25 reverse hypers, bw
Adam is discussing.
Adam 9:50 am on April 22, 2010 Permalink
115# was good; I wanted to go heavy – not so heavy I was crushed, but not so light I ripped through the c&j’s… I ended up breaking up most sets into 6 & 6, or 6 & 3 & 3. Next time, go to 125#.