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
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
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
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
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
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