A.
Every 90 Seconds for 12 minutes (8 sets)
Back Squat x 3 reps @ 75%
B.
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100lbs / 65lbs)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 65lbs)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 65lbs)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 65lbs)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 65lbs)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 65lbs)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 65lbs)
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 65lbs)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 65lbs)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 65lbs)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 65lbs)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 65lbs)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 65lbs)
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
C.
8-10 minutes on a Rower or AirDyne @Z2
| Target Zone | Suggested Intensity |
| Z1 | 65-74% |
| Z2 | 75-84% |
| Z3 | 85-90% |
| Z4 | 91-96% |
| Z5 | 97-100% |
A: 225/225/225/225/235/235/245/245-back squats felt really good today
ReplyDeleteB: 67 total reps (Finished round of 12 plus 7 thrusters) kept moving, but need to be more consistent with movements
C: 2214 meters (C2 Rower-10 mins)
A. All sets at 145# Felt strong today
ReplyDeleteB 99 reps I finished the set of 15 plus 9 thrusters I felt okay the chest to bars slow me down
C. Eliptical 10 min
A: All sets with 325
ReplyDelete* Felt strong today, no slow downs.
B: 15 complete -> 4 pullups on rd 18 (112 total)
* Thrusters felt good. Got through rd 9 unbroken, maybe push round 12 next time because I need all the time I can get for the pullups. Got 3 and 6 unbroken, then 5/4 on 9, then tried to keep consistent doubles. Would love to finish round 18 on that, that woulda been cool.
C: Did 4 min on the air dyne and 100 strokes on the erg. My monitor forgot to start for some reason haa!
D: More muscle up practice. Getting better, hit 4 doubles in a row on the rings and was very close to a triple on the first one. Also hit 4 doubles on the bar and was close to a triple there as well.