Thursday
Rest Day
Friday
A.
Fran
21-15-9
Thrusters 95/65
Pull Ups
B.
Deadlift Max Reps at 95%
C.
Every 90 Seconds x 10 Rounds
3 Strict Chest To Bar
6 Weighted Box Step Ups 18/10 KB
Saturday
A.
AMRAP 15 Minutes
15 Deadlifts 155/105
12 Burpees 6" Target
9 Box Jumps 30/24
B.
3 Sets at moderate Weight
Split Jerk Left Foot Leads
Split Jerk Right Foot Leads
Push Jerk
Followed By
10 Sets At Or 5-10lbs More Than Last Time Of Singles for Speed, Power, and Accuracy.
Sunday
Rest Day
Friday: Fran: 4:21
ReplyDeleteB. 295x3
C. Complete
A.3:54 not a pr
ReplyDeleteB. 345x10
C Yes
A. 8:07
ReplyDeleteB. 205x4
C. did 5 sets purple band and 10" plate had to leave early.
Two things I need to continue to work on is 1) stop walking around and taking so much rest and 2) breathing, breathing, breathing. If I controlled my breathing more I wouldn't have to do #1.
Nice job all you freaks of nature under 4:30. INSANE!
Friday.
ReplyDeleteA. Fran 3:20 rx
B. 365# x 7
C. Done
Saturday.
ReplyDeleteA. 7 rounds even.
B. three round at 175#, singles 175#-225# I think 225 is my pr almost went heavier but kept it clean. good to change it up and work out 6 am. Great job everyone!! This week was tough. but getting better every week. Looking forward to resting tomorrow. enjoy the weekend!!!
Saturday
ReplyDeleteA. 5 Rounds 17 Reps
B. I did some negatives on the bench with 275
C. 185 across
Nice job Al and Mase getting in at 6am!
Saturday: 5 rnds + 15+12
ReplyDeleteGot a pr for 1 on the split on left at 125# then fail, fail(ugly) so dropped to 115 and felt good. Feeling faster.