Buy in:
5 min jump rope
5 min DROMs
10 squats
Strength:
High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70% (205#)
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75% (220#)
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80% (235#)
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.
This looked worse on paper. The periods in between reps were tough on the traps especially in the last round, but the reps were fine. All reps were done with great form and ROM. Felt really strong today. I think a lot has to do with adding creatine and protein back in to my regimen.
Metcon:
3 rounds for time of:
50 KB Hi-Pulls 24/16kg (50# DB)
50 Double-Unders
Notes: KB Hi-Pulls begin with the KB touching the floor, and finish with the KB handle under the chin and elbows above the KB handle. These may be performed like a swing, but the KB must touch the floor on every rep.
Time: 15:28
Suck-fest. The high-pulls were metabolically and mentally brutal. DUs have been much better lately. Each round I was able to rip off a chunk of 25 UB.
Cash out:
5 min stationary bike
No comments:
Post a Comment