Wed, 082615

  
De-load week cont..

Reminder: this weeks running program is at the bottom of Monday’s post 

All phases: 

A. Back SqT 5×2@80% Rest 2 min 

B. Strict Press 8×3 @60-65% of 1RM. Every :90 or so. Think speed 

C. Bike 40 min 

20 min of :30 on hard :30 on easy 

10 min constant at 70-80% ish 

10 min @50% recovery 

D. Assistance work 

40 muscle snatch from low shin- bar only – should be slow, methodical and pricisely go through all positions. 

3×20 band scap squeezes 

3 x 1 min sorenson holds 

3×20 band hamstring curls 

3×20 band leg extensions 

4 x 15 each direction banded side steps 

5 thoughts on “Wed, 082615”

  1. Busy afternoon so had to tackle this before work, 4:35 am 🙂

    Back squats done at 280
    Strict press done at 90 (max is 145 :/ )

    Bike. Only have a spin bike at work so did 30 seconds with resistance jacked up and 30 seconds easy

    Made up Monday’s metcon since I missed it
    Emom 10
    8 kb swings at 88lb
    8 burpee touches

    All rounds complete

    Stretching now

  2. mickey kilmartin

    Squats done at 320
    Presses done at 135
    Bike done
    Accessory work done
    Pulls from yesterday made up
    Running add on completed
    Rope climb skill work done

    Thank you baby Jesus for rest day tomorrow

  3. A. Back SqT 5×2: done @ 93kg

    B. Strict Press: done @ 35kg

    C. Bike 40 min

    20 min of :30 on hard :30 on easy

    10 min constant at 70-80% ish

    10 min @50% recovery

    235 cals

    D. Assistance work: short on time so did what I could get in

  4. Bs- 335
    Strict press – 115
    Bike – done
    Accessory – done

    *added a partner workout to hit some weaknesses. 30-24-18-12-6 of 5″ def hspu. 30″ box jump over. And power snatch at 155. 18:52

  5. A. Back Squat 5×2 @ 80%
    97kg/213lbs

    B. Strict Press 8×3 @ 60-65% of 1RM. Every :90 or so. Think speed
    Currebt 1RM = 52kg/114lbs
    65% – 34kg/75lbs

    C. Bike 40 min – done

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