A. Hang Power Snatch: 3,3,3; rest 2 min
B. Overhead Squat: 3,3,3; rest 2 min
C. 200 Walking Lunge Steps, not for time; perfect reps
D. Knees-To-Elbows @ 2020 tempo: 3 x 15-20 reps
a. 110# was prob my prettiest set, did 120# but my stance started going wide (still had full lock-out tho)
b. 154# was my best x3, I grabbed 164# for 2
c. check check
d. check check
Showing posts with label tropical starburst. Show all posts
Showing posts with label tropical starburst. Show all posts
Friday, January 21, 2011
Wednesday, January 19, 2011
Strawberry Banana
5-7 Sets of:
A1. 5 Muscle-Ups; rest 20 sec
A2. 5 perfect HSPU on parallettes; rest 20 sec
A3. 15 touch and go deadlift @ 100kg unbroken; rest 5 minutes
Worked open-grip muscle-ups and did 'em rx'd... Worked hspu's with the small side of 1 abmat, reps as rx'd... Did the deads rx'd. Afterwards, I did 4 sets of weighted dips (static). The loads were 15|20|22|25kg. 5 reps each.
A1. 5 Muscle-Ups; rest 20 sec
A2. 5 perfect HSPU on parallettes; rest 20 sec
A3. 15 touch and go deadlift @ 100kg unbroken; rest 5 minutes
Worked open-grip muscle-ups and did 'em rx'd... Worked hspu's with the small side of 1 abmat, reps as rx'd... Did the deads rx'd. Afterwards, I did 4 sets of weighted dips (static). The loads were 15|20|22|25kg. 5 reps each.
Tuesday, January 18, 2011
Pina Colada
Row Sprints:
5 sets
45 sec @ 90%
rest 3 min b/t sets
active rest 10 minutes
5 sets
45 sec @ 90%
rest 3 min b/t sets
Meters for each interval were: 259|273|271|268|268 and 265|262|253|261|265. Average for the first half was 267.8m and I averaged 261.2m on the second half which gave me a 264.5m overall. As fatigue set in I could feel technique and efficiency slowly slipping away from me. Never fell off the rower though. WIN
5 sets
45 sec @ 90%
rest 3 min b/t sets
active rest 10 minutes
5 sets
45 sec @ 90%
rest 3 min b/t sets
Meters for each interval were: 259|273|271|268|268 and 265|262|253|261|265. Average for the first half was 267.8m and I averaged 261.2m on the second half which gave me a 264.5m overall. As fatigue set in I could feel technique and efficiency slowly slipping away from me. Never fell off the rower though. WIN
Monday, January 17, 2011
Royal Berry Punch
A1. Back squat @ 30X0: 3,3,3,3,3; rest 1 min
A2. 20 unbroken KB swings w/ 1.5pd x 5 sets; rest 3 min
B1. 20 sec max DB Thrusters (45/30); rest 20 sec
B2. 60 sec max Double-Unders; rest 90 sec x 5 set
105kg was my best set of 3 at tempo... attempted 107 and got it twice. Kettlebells CHECK. My thruster sets were 11|9|10|9|10 rx'd. Double-unders were a bit sketch. On the first round I did all high singles, just over a hundred. On the remaining rounds I did sumthin like 33|53|42|33. Ye olde deltoids (anterior) got pretty fired up on this one.
A2. 20 unbroken KB swings w/ 1.5pd x 5 sets; rest 3 min
B1. 20 sec max DB Thrusters (45/30); rest 20 sec
B2. 60 sec max Double-Unders; rest 90 sec x 5 set
105kg was my best set of 3 at tempo... attempted 107 and got it twice. Kettlebells CHECK. My thruster sets were 11|9|10|9|10 rx'd. Double-unders were a bit sketch. On the first round I did all high singles, just over a hundred. On the remaining rounds I did sumthin like 33|53|42|33. Ye olde deltoids (anterior) got pretty fired up on this one.
Subscribe to:
Posts (Atom)