Warm-up
3 Rounds of :
10 Burpees
10 Jumping Squats
10 Pullups
10 Lunges
Work
10, 8, 6, 4, 2
Bench (Work to 2 rep max)
Thrusters @ 135/75
3 Rounds of :
10 Burpees
10 Jumping Squats
10 Pullups
10 Lunges
Work
10, 8, 6, 4, 2
Bench (Work to 2 rep max)
Thrusters @ 135/75
Extra
Overhead Squat 5 x 5
blain/andy
ReplyDelete3rds
10 curtis p's
10 burpee pull up
row 500m
warm up
ReplyDelete5 rounds
back squats: 10-8-6-4-2 @
45-95-135-185-225
jump rope: 50-40-30-20-10
24" box jumps: 5-4-3-2-1
knee jumps: 5-4-3-2-1
strength work
find current 1RM back squat
result: 245
down a lot from 272 a few months back. might have been able to do more but was solo and didn't want to die
speed work
50 back squats @ bw for time
result: 4:31
goal was sub 4:00 and I did a lot more grunting and screaming than I would like to admit. Felt good though. I got it in four sets, 22-12-9-7. Pretty happy with 22 at bw, could have maybe done a few more but wanted to leave some in the tank for the other 28.
Bench
ReplyDelete185,205,225,235,245
thrusters rx'd
Really need to work on thrusters
205, bench 135, 155, 175, 175, 185, thrusters as rx'd
ReplyDeletexc - OHS, 95, 115, 135 x 1 - ran out of time and strength to keep good form
-bonus work-
ReplyDeleterow non-stop for 30 minutes
setting: #5
calories: 447
avg. 500: 2:06.5
avg SPM: 27
meters: 7,112
I read the link and I don't think anyone would deny the importance of any of the oly lifts. Their relevance to sport and use as a tool to build TOTAL BODY strength and coordination is second to none. In the end though, for the discussion to matter, the last sentence of the artice should have really been the first.