I haven't been splitting my sessions AM & PM this week as i have been coaching the On Ramps until 9pm. This means i am not getting home till around 9:30 then i have to eat, shower and wind down, getting to bed at 10:30 at the earliest. Getting up at 5:30am the next day would not be optimal for recovery. When the conditioning is @80-90% i have been doing it after my strength, when it is @100% i have been doing it before the strength portion.
Conditioning @100%
25s row
3 minute walk rest
x4
- 5 minutes rest -
For time @100%
12-9-6
SDHP @50kg
burpee to 6" reach
- 5 minutes rest -
For time @100%
12-9-6
power snatch @50kg
true push ups (hand under armpits)
142m, 145m, 142m, 143m
+
2:10 unbroken
+
3:04 - Redlined on the first round and then died. First round unbroken, the next 2 sets were 3 then singles!
- rested 20-30 minutes -
A. 1.1 cluster every minute x10 sets (3-5 seconds rest between reps)
- Complete @75kg.
B. Front squat; 3-3-3-3-3 @33x1
- 80, 90, 100, 105, 110. Things started getting blurry during the third rep at 110kg!! Felt a lot stronger on these today than i have been on any front squat variation in recent weeks.
C1. 8 strict press x3; 30s rest
- 40kg. Too light, last set was the easiest which tells me i wasn't warm enough for the first set. Should have used 50kg.
C2. 2 KB step ups x3; 30s rest
- 2x24kg to 20" box. These are tougher than barbell step ups.
C3. 36 banded good mornings x3; 60s rest
- Green band.
No comments:
Post a Comment