Wed, 081016


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 

7 thoughts on “Wed, 081016”

  1. 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

  2. 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

  3. Kristina Ushakova

    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.

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