Strength
*If last week’s High-Bar work seemed easy you may raise your base number approximately 5%. If it was difficult stay right where you are.
1) High-Bar Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.
2a) 5X3 Bench Press – heaviest possible, rest 90 sec.
Notes: This should end up being a 3 rep max. We will be basing numbers off this for the next 3 weeks so make sure to get a true 3rm. Yes, there’s one more set of BP than FS. This means you’ll finish on BP.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.
Conditioning
5X200m Sprints – ALL OUT
Notes: You may rest the amount of time it takes to walk back to the start of your 200. This should be a SLOW stroll back. Rest enough to allow yourself to go absolutely 100% on every sprint. MAKE SURE you warm up well before beginning these sprints.
(more) Strength
1a) 3X8 Weighted Strict HSPU – heaviest possible, rest 60 sec.
Notes: Regionals standards for setup, kipping is NOT allowed. Vests are the best weighting option. These DO NOT have to be unbroken.
1b) 3X8 Bent Over Rows (Clean Grip) – heaviest possible, rest 60 sec.
Strength:
1) 150, 165, 175, 190 felt so much better this week. I think I’m getting better at squatting and probably due to just getting stronger. Yea.
2a) 115, 125, 135, 135, 140
2b) 145, 160, 170, 180 couldn’t resist going heavy.
1) 150, 165, 175, 190 felt so much better this week. I think I’m getting better at squatting and probably due to just getting stronger. Yea.
2a) 115, 125, 135, 135, 140
2b) 145, 160, 170, 180 couldn’t resist going heavy.
Conditioning:
42, 38, 38, 37, 38 have I mentioned how bad I suck at running. This hurt!
More Strength:
1a) started with 27lbs for first set and got to 7 UB so I started over.
21lbs, 21lbs, 24lbs all strict and UB
1b) 95, 135, 135 weird feeling. Never done them before but they felt good.
Then: 5 x 30 seconds on, 30 seconds rest of max rep double unders. I got 50 DU each set. I have tried this before and not gotten to 50 each time, so to finally get 50 each set was awesome. Yikes for forearms burning.
MFS – 1, 4, 3 feeling a little under the weather due to my husband infecting me with his cold but all in all a great day of training.
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