Warm up:
25 double unders
10 med ball cleans 20 lbs
20 push ups
20 squats
repeat x3
Hang power clean 1-1-1-1-1-1-1 reps
Finisher: 5 minutes max dead hang pull ups on the new bar.
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Great warm up, new buddy lee jump rope is good stuff.
Power clean-goal of 200
185 (fail), 185, 195 (fail), 195 (fail, almost), 185, 190, 200 (fail)
Five minutes dead hang pull ups-goal of 50
total-44
went out with a set of ten…too much. trying this later today with ten sets of five.
L-sit on low bars x4-goal of 20 seconds.
18, 18, 15, 22 seconds
Three hours later:
9 Rounds of:
1min on 1 min off
Hold distances as consistent as possible.
Good old lung pain. Legs dead but good work, about 350 meter loop.
Look out 5 minute mile.
Great warm up, new buddy lee jump rope is good stuff.
Power clean-goal of 200
185 (fail), 185, 195 (fail), 195 (fail, almost), 185, 190, 200 (fail)
Five minutes dead hang pull ups-goal of 50
total-44
went out with a set of ten…too much. trying this later today with ten sets of five.
L-sit on low bars x4-goal of 20 seconds.
18, 18, 15, 22 seconds
Three hours later:
9 Rounds of:
1min on 1 min off
Hold distances as consistent as possible.
Good old lung pain. Legs dead but good work, about 350 meter loop.
Look out 5 minute mile.
Great warm up, new buddy lee jump rope is good stuff.
Power clean-goal of 200
185 (fail), 185, 195 (fail), 195 (fail, almost), 185, 190, 200 (fail)
Five minutes dead hang pull ups-goal of 50
total-44
went out with a set of ten…too much. trying this later today with ten sets of five.
L-sit on low bars x4-goal of 20 seconds.
18, 18, 15, 22 seconds
Three hours later:
9 Rounds of:
1min on 1 min off
Hold distances as consistent as possible.
Good old lung pain. Legs dead but good work, about 350 meter loop.
Look out 5 minute mile.
Off day
Coached Dan through some HPC’s
Mostly took it easy. Looking forward to hitting it hard this week.