I was the only one who showed up at the gym this morning. 1:1 w coach :-p
WARM
400m run (to gym)
2 min AirDyne
std warmup
MAIN
A. Activation, 4 rounds, not for time
{
20 banded pull-aparts
6/arm bottom-up KBS OH Press 16#
T2B warmup (r1: hollowraise+supermans, r2: bar hang, r3/4: 8 kip swings)
}
B. 5 rounds for time
{
7 Double KBThruster 2x26# (Rx was 2x53#!)
14 T2B
}
time: 7:10
(did first round T2B unbroken, the fell apart pretty quickly after that :-p)
WARM
std warmup
clean drills
2 rounds
{
5 cal Airdyne
3 burpees
3 Power Cleans 45#
}
MAIN
A. Work to a heavy Power Clean
5x45, 4x95, 3x115, 3x135, 3x155, 1x165, 1x175 (failed first attempt, got second attempt)
B. 15 min AMRAP
{
15 cal Airdyne
10 burpees
8 PowerClean 135# (Rx was 10 reps, but I scaled to keep pace where coach wanted it)
}
3 full rounds + 15 cal + 10 burpees + 5 PowerClean
WARM
400m run
2 min Airdyne
std warmup
MAIN
A. 4 rounds, nft
{
10 Arnold Press 2x25#
10 DB pull-over 35#
}
B. 4 rounds, nft
{
50m reverse sled pull 120#
10 DB Floor bench 2x25#
}
C. 4 rounds, nft
2,4,6,8 of each, back and forth, all unbroken per set:
{
KBDeadlift
KBS
}
Weights used per round: 36, 44, 53, 53
WARM
Std warmup
MAIN
A. 5x3 backsquat ahap
warm: 8x45, 6x95, 4x135, 3x185
main: 5x3x205
B. 8 min AMRAP. 1, 2, 3, 4.... (increasing 1 rep/round) of:
{
pushups
Boxjumpovers 24"
}
went 5s over in order to finish the round of 12 (which works out to 78 reps of each movement)
WARM
std warmup
MAIN
A. Activation/further warmup. 4 rounds, not for time
{
25 DU
15 situp
5 scap pullup, strict pullup, ring pullup (increasing per round)
8 OHDBLunge 25#
}
B. 5 rounds for time
{
50 DU
1 StrictMU (failed several of these, got a few in teh warmup and afterward)
4 strict pullup
14 OHDBLunge 50#
}
time: 12:30
//quick home workout - gym closed today
A. 2x400m run
B. Work to a heavy squat-clean & push jerk
3x45, 3x95, 3x115, 3x135, 3x155, 1x165(fail)
