March 21st, 2017

Activation Work
A1. BB hip thrusters x8 x2
A2. 1/2 kneeling banded face pulls x6-8/side x 2
B1. Feet elevated ring rows x8 x2
B2. Single Leg KB Deadlift 6/side x 2
C. Prone I.Y.T x 2×10 per movement

Barbell
A. Jerk; 50%x3; 60%x3; 70%x3x3
B. Snatch Pull w/hold in extension; 80%3; 90%x3x2

Accessory
OH “bamboo bar” hold x 30 seconds x 3 (use bands and KBs on a training bar)
bi’s & tri’s of choice x 10 each x3

Intervals
1 minute row @2k pace
1 minute rest walk
1 minute row @5 seconds faster
1 minute rest walk
1 minute row @faster than that
3 minutes rest
x 3 sets

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2 Comments

  1. A. 135,155,185×3
    B. 165, 185×2
    C. Done with KB(35#?) green bands and chains and training bar for :40 x3
    D. Curls with 20-25-30 and ring dips, tricep extensions with 40&50# DB overhead
    E. did about 1:50-1:47-1:44

    Liked by 1 person

    Reply

  2. Activation Work done

    Barbell
    A. 83/103/123. Sets of 3 were challenging, but fine.
    B. 95/108

    Accessory
    The bamboo bar holds were crazy and definitely meant for people taller than 5’1″ because i had to get a box to stand on with the 16kg KBs.
    bi’s & tri’s done.

    Intervals:
    paces of 2:08/2:04/1:59
    2:07/2:04/2:00
    2:07/2:03/1:59

    Liked by 1 person

    Reply

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