Tuesday, 092215

  
All Phases

A. Hang clean Pull 5×5 @100-115% of clean. Straps and off blocks mid thigh 

B. 

:20 hard on Bike

:10 transition 

:30 hard on rower 

Rest 5 min X 5 

C. 3 rds 

100m sled push (sled only)

50 ub double unders 

25 KB swings (70/53)

Rest 1 min between rounds 

D. Assistance work 

4 x10 the extensions (back on back) – pause on last rep for 5-10.  Weighted for those who can comfortably handle that. Build up here 

+

3 X 10-15 alt db hammer curls 

+

4 X 1:30 weighted plank hold 

7 thoughts on “Tuesday, 092215”

  1. A. Hang clean Pull 5×5 @308

    B.
    Only counted the /500M times
    1:30
    1:28
    1:26
    1:27
    1:25

    C.
    8:53 overall
    2:12
    2:20
    2:21

    All Unbroken

  2. A. 5×5 @ 315# (115%)

    B. Didn’t have rower so did SDLHP 70# as sub. Also I’m stupid and did :30 on bike
    Cal 21. 20. 19. 20. 20
    Dlhp 19. 18. 19. 18. 19

    C. No sled so did 100m run w/ 40# vest
    8:46

  3. A-Pulls done- 325/335/345/355/365
    B-No bike so did sled push with 165# for 30 seconds then row 30 seconds. Counted meters per round and was at 180+ every round
    C- 7:58 unbroken each round
    1:59/2:00/1:59
    Sled push was around gym loop so give or take on the 100m. Just went hard

    D- accessory work done

    Running day one done

  4. A. Hang Clean Pull 5×5 @100-115% of clean
    95kg/210lbs

    B.
    :20 hard on Bike
    :10 transition
    :30 hard on rower
    Rest 5 min x 5
    – Done with Junardo and Little Nicky Fitness

    C. 3 Rounds
    100m Sled Push (sled only)
    50 UB Double Unders – these felt hard today but all unbroken first attempt
    25 KB Swings (70/53) – woof
    Rest 1 min between rounds
    TIME: 9:38

    D. Assistance Work
    4 x 1:00 Weighted Plank Hold with 20kg plate (2nd round wasssnt quite :60)

  5. A. Hang Cln pull 5×205, 205, 205, 215, 225
    B. subbed in a spring (roughly 20 seconds) Cal row 10, 10, 11, 11, 11
    C. Metcon – could not get double unders unbroken on the first two so restarts and failure, got them on the third. 16:53

Leave a Comment

Your email address will not be published. Required fields are marked *