Blast the past. 400# Pull !!!
Competition:
am:
A. Front SqT – 3RM with 2 second pause each rep + 2×3@90%
B. Reverse hyper 5 sets of 15 reps at 25% of your back squat rest 2 min between sets
C. 5 rds
10 suitcase step ups
10 single leg deadlifts (each leg)
6-8 Seated heavy single arm DB Press
D. 6 rounds afap
5 strict pull-ups into 10 c2b pull-ups
*each round has to be unbroken
pm:
A. Running Work – track if possible – working proper nose / stomach breathing *is goal here throughout
5 min of running at 60% working form / technique / nose breathing
Into 5 min of :stretching prep work
Rest 3 min
4 x 800 @ 1:15 slower than your Mile Pace (:15 increase from last weeks 800’s)
rest 1:15 between 800’s
rest 3 min following the final 800m
then 1 mile ; goal within :30 of last weeks mile
into 200m walk
400m run backwards
into 800m @60-70% *cool down
B. Back at Facility or home – 20-30 min maintenance session
Performance:
A. Front SqT – 3RM with 2 second pause each rep + 2×3@90%
B. Reverse hyper 5 sets of 15 reps at 25% of your back squat rest 2 min between sets
C. 6 rounds afap
5 strict pull-ups into 10 c2b pull-ups
*each round has to be unbroken
D. 800m X 5 @1:15 above your mile pace. Rest 1:15 between
Front squat 3rm 194. Drops at 175.
3:15
3:12
3:06
3:06
6:48
3RM FS with pause: 227#
Strict pull-up + chest to bar: 6:32
Runs:
3:37
3:38
3:45
3:37
Mile run: 6:45
Front squat: 3 w/pause
-163
Reverse hyper
Pull-ups:
-4:38
Jon Jon.. we almost tied the mile… ????
A. Front SqT – 3RM with 2 second pause each rep + 2×3@90%
197# x 3
208# x 1
Drops done at 177#
B. Reverse hyper 5 sets of 15 reps at 25% of your back squat rest 2 min between sets
Done at 65#
C. EMOM x 12 ; 1 weighted legless rope climb each minute *and slightly heavier than last week
Done
D. 30 min bike…
0-10 min 80%
10-20 min 30 hard/30 easy
20-30 min 80%
282 cals
A. 168, drops at 150
B. 5×15 reverse hypers at 60#
C. Roughly 15 mins, used 44# kb for step ups and did dbl kb’s at 35# each hand for single leg DL’s, 35# DB for presses.
D. Didn’t time this, just did what I could, rested quite a bit between. Got first 4rds unbroken then broke up c2bs into a few sets on last 2rds.
Running work done:
4x800m (3:39, 3:38, 3:32, 3:27)
Mile 7:41
Did all my runs with nose breathing only. definitely feel a big improvement in my running. happy with 800’s. mile is :16 slower than last week but feel good about my effort on that considering I wasn’t fresh this time.