05.09
A. Front squat, 5-5-5, 40X1; 3:00 rest - 185-205-215...tempo was tough...weight didn't seem like much, but my front rack position starting failing toward the end of rep 5. That :04 eccentric is tough! I'm just glad there was no pause today!
B. Squat clean, 10:00 tech/speed work - you pick the weight according to feel, just nothing maximal up to 185...ehhh ok, need to get to pulling under the bar, kind catch it and then ride it down...
C. Weighted strict ring pull-ups w/false grip, 3 x 3-4, 21X1; 2:00 rest very awkward...
then
15:00 @ 70%
5 strict pull-ups
10 wall balls, 20 to 10'
100m Farmer's walk, 70/hand
15 Assault Bike calories
4 + 80m on the FC
I'm not sure where to set the pace on the 70%, wore the HRM and checked it on the Assault Bike. I tried to hover around 150 BPM. The farmer carry was the toughest part. The pull-ups and wall balls felt solid. Held the AB to close to 300 watts +/-.
A. Front squat, 5-5-5, 40X1; 3:00 rest - 185-205-215...tempo was tough...weight didn't seem like much, but my front rack position starting failing toward the end of rep 5. That :04 eccentric is tough! I'm just glad there was no pause today!
B. Squat clean, 10:00 tech/speed work - you pick the weight according to feel, just nothing maximal up to 185...ehhh ok, need to get to pulling under the bar, kind catch it and then ride it down...
C. Weighted strict ring pull-ups w/false grip, 3 x 3-4, 21X1; 2:00 rest very awkward...
then
15:00 @ 70%
5 strict pull-ups
10 wall balls, 20 to 10'
100m Farmer's walk, 70/hand
15 Assault Bike calories
4 + 80m on the FC
I'm not sure where to set the pace on the 70%, wore the HRM and checked it on the Assault Bike. I tried to hover around 150 BPM. The farmer carry was the toughest part. The pull-ups and wall balls felt solid. Held the AB to close to 300 watts +/-.
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