A. Behind the Neck Jerk; 50%x2; 60%x2; 70%x2; 80%x2x3; 85%x2x3
B. Romanian Deadlift x5x4 @4011 (up from last week)
C. Filly Press x 8/side x 3 (hold a KB in front rack on one side and overhead press a DB on the other side)
Assistance
OH Yoke Walk x 50ft x 3
Heavy Sandbag Carry x 100ft x 3
Conditioning
90 Second Assault Bike @75-80%
30 Second Rest
x 3 sets
+
Rest 2 minutes
+
60 Second Assault Bike @85-90%
60 Second Rest
x 4 sets
+
Rest 4 minutes
+
30 Second Assault Bike @93-95%
90 Second Rest
x 5 sets
*Goal of these sets is to go as hard as you can WITHOUT significant drop-off. The 30 second pieces are where you’ll be truly be pushing the threshold, so make it hurt, but keep it under control.
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A. 135/155/185/205/215 for 2 and then 1 (missed the back rack for the second time, moved on before I cut my head off or lost my arms.
B. 205 across felt good
Bike:
22/22/22
18/18/18/19
14/15/had to catch my flight.
See y’all!
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Correction: 14/16
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A. 100/120/135/155/165
B. 170
C. 44#kb and 20/25/30#db
Yoke: 195/215/215
Sandbag: 150#
Bike
17/17/18
17/17/16/16
13/11/10/11/11
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A. 100/110/135/150/160
*these felt AWFUL. Def did not warm up properly + still hurting from yesterday.
B. 170
C. 44#kb and 20/25#
Yoke: check
Sandbag: 100# x 1 then 150# x 2
Bike; maintained steady rpm
Set 1: 50 -55 rpm
Set 2: 55-60 rpm
Set 3: 65-75 rpm
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A. 115/135/155/165/170
B. 170/185/195/200
C. 24kg and 16kg
Yoke: Tried 135# Barbell Overhead Walk. Totally unstable, only did one pass.
Front Carry: 2×45# Plates
Bike, done on indoor trainer.
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A) 255-275
B) 275
C) 70lb KB and 45lb DB
BIKE:
30/30/30
25/25/26/26
20/17/16/17/16
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A. 95 – 115 – 135 – 150×2 – 155 – 160×3
felt so much better than last week. still scared, though
B. 160#
C. 35# kb / 35# DB
D. 100# – went 200ft because I thought 100ft was down-and-back
Bike
68 total cals – RPM 62-65
64 total cals – RPM 65-68
61 total cals – RPM 75+
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A. 88/103/123/138/148 – felt good (except for part of left arm that was not playing along)
B. 165
C. 35# KB & 25/30/35# presses.
Assistance:
Yoke alone. Still hard.
100# bag, plenty hard.
Conditioning
90 seconds – 14 cals each – kept to 58 RPM
60 second – totally forgetting what I did these 4 sets – 12? – kept to 62 RPM
30 second – 10/11/11/11/11 – kept at like 72-73 RPM (I was surprised by this)
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