10 am
2x75 choice
6x50 @ 2:00
8x25 i.m. order (fly,back,breast,free)
2x100 i.m.
1:30 pm
A.
Three sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-15 reps
L-Sit x 30-45 seconds
Burpee to a 4″ Platform x 10 reps
(find rhythm and efficiency)
Three sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-15 reps
L-Sit x 30-45 seconds
Burpee to a 4″ Platform x 10 reps
(find rhythm and efficiency)
B.
Deadlift
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
Rest as needed
Deadlift
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
Rest as needed
C.
Three sets for times of:
15 Pull-Ups
20 Shoulder to Overhead (95/65 lbs)
25 Push-Ups
Rest 2 minutes
Three sets for times of:
15 Pull-Ups
20 Shoulder to Overhead (95/65 lbs)
25 Push-Ups
Rest 2 minutes
D.
For max meters:
3 Minutes of Rowing
Rest 3 Minutes
2 Minutes of Rowing
Rest 2 Minutes
1 Minute of Rowing
For max meters:
3 Minutes of Rowing
Rest 3 Minutes
2 Minutes of Rowing
Rest 2 Minutes
1 Minute of Rowing
A) Done
B) 275,315,365
-Clean grip deadlifts(w/ hook)
C) 1:35, 2:03, 2:22
-Push ups are a huge weakness for me. Each round I started the push ups about :40 seconds in
D) 814, 567, 302
-Happy with these #s
-Clean grip deadlifts(w/ hook)
C) 1:35, 2:03, 2:22
-Push ups are a huge weakness for me. Each round I started the push ups about :40 seconds in
D) 814, 567, 302
-Happy with these #s
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