Good work today. Little OPT work at the end
3 mins on/ 3 mins off 6 sets
10 ring dips
10 situps
10 hand remade pushups
24 + 20 total rounds
+
3 rounds
10 chest to bar pullups
5 hspu
10 88lb kb swing
10 box jumps
15 double unders
15 cal row
Time - 3:55/3:30/3:15
Tuesday, September 27, 2011
Monday, September 26, 2011
9/26/2011
Morning
A. 1&1/4 Back Squat @ tempo of 32X2; 3 x 5 reps; rest 3 min (225/275/295 3x2)
+
3 sets; rest 4 min
5 Hang Squat Clean heavy (155/205/205)
10 Burpees AFAP
20 High Knees Jump Rope
+
3x400m run (sub minute time)
Comments - Great workout. Didnt even realize I was using 205 on hang clean today. Going to start doing at home workouts during the afternoon that I draw up. Ironically, all of my weakness do not involve using a bar. So Ill start drawing up some stuff at home.
Afternoon -
15 min amrap
10 ring dips
10 second knee hold
Parking lot run (200m)
8 rounds
A. 1&1/4 Back Squat @ tempo of 32X2; 3 x 5 reps; rest 3 min (225/275/295 3x2)
+
3 sets; rest 4 min
5 Hang Squat Clean heavy (155/205/205)
10 Burpees AFAP
20 High Knees Jump Rope
+
3x400m run (sub minute time)
Comments - Great workout. Didnt even realize I was using 205 on hang clean today. Going to start doing at home workouts during the afternoon that I draw up. Ironically, all of my weakness do not involve using a bar. So Ill start drawing up some stuff at home.
Afternoon -
15 min amrap
10 ring dips
10 second knee hold
Parking lot run (200m)
8 rounds
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