Plyo Work:
Single Leg Lateral Hurdle Hops x 3/side x 3
Seated Box Jumps x 2 x 4
Barbell
A. Power Snatch off Block- build to a heavy single
B. Power Clean from pause the the knee – build to a heavy single
Then…
3 x 1 @ 80% of Part B (on the minute)
Conditioning
1 Mile Run Time Trial
*Warm-up well for the this. A couple of 200 Meter runs @ increasing effort should do it.
Accessory
Russian Twists w/plate x 20 x 3
Banded Good Mornings x 20 x 3
Hammer Curls x 10 x 3
Behind the Neck Tricep Extensions (2 hands on DB) x 10 x 3
Plyo work
A1. Done
A2. 42″
Barbell
A1. 145 😕
A2. 215# match my pr 😁
Conditioning
6:44 pr
Gainz valley
Russian Twist 20×3 at 20#
Good mornings-red bands
Hammers 25, 30, 30 10×3
Tricep 40,45,50 10×3
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Nice work on the matched PR Brayny-Baby
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Thanks homie! Next time I’m going to a track. That 400 meter thing kind slows it down
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A. 88
B. 133/108
C. 8:15
Cramped up (what else is new) during the last 400 but slugged it out. Slow, but long distance has never been my strong suit (long distance = anything greater than 200 m IMHO)
Accessory work done.
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Let me get you on that XE Hydro playa
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I want in
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A. 170 (15lb power snatch pr) these felt good, even though I hit myself in the forehead with the bar. Smh
B. 205 – did not really have these today.
Mile: 6:45. Never really tested my mile time before because I avoid running miles like the plague so don’t have anything to compare it to. Was aiming for 6:30.
Twists: 25
Good mornings: thick green band
Curls: 30
Extensions: 40
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A. Plyos done over paralettes. Jumps done at 30-42 inches.
B. 195
C. 255/205
–happy with both of those lifts.
D. Ran with my phone. Ran all 400s (so many turns) It stopped before my last 400, Brayn said he saw me around 5:50-5:55 when I had already stopped? So maybe a few seconds here or there? Who knows. Was honestly disappointed that I didn’t get a precise time. Oh well.
E. Done!
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Congrats on the PR, Nic!
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A. Up to 155.
B. Up to 220 then 3×1 at 175
C. I ran the Murph course, and hit 5:42. Very disappointing to hear after the fact that it doesn’t count as a full mile. What the fuck. Supposedly it is .95 or something. Wish I had known prior to running that it wasn’t considered a full mile.
D.
Russian Twists: 25#
Good mornings: Thick Green Band
Hammer Curls: 30#
Triceps: 40#
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This mile time would have been a huge PR and a big goal of mine for awhile. If you can’t tell I’m furious, I am.
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I’m sorry, I am.
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BTW you’re fast
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We can always re-measure the course you ran. I’m not totally sure it’s not a mile
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Plyo: jumps over the paralettes. Box jump to 24(?) inches. Nice warm up.
A. 103# Wasn’t my best day at snatching, wasn’t my worst.
B. 148# Mentally couldn’t get 153# off the ground
C. 8:50. I ran up with my phone to track distance, up N. Main and back on cemetery side. I hate doing a bunch of turns. I’ve definitely run faster…something else to work on.
D. Accessory done. 25# plate, 35# tri extension, 25# curls
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