Days 11 and 12 if the cycle
11.
Deads and Cleans x3 with at least 3 min between rounds and feel free to do one lift in the morning and one lift in the evening if you can
80%
85%
90%
metcon
4 min AMRAP wait 4 min repeat
4x rope pull ups (grab a rope with your hands as if you are going to climb it with no feet pull sternum to hands.)
4x Rings, Cross Core or suspension system dips
4x HEAVY tire flip
12.
Lift/strength
SP and OHS x3
80%
85%
90%
METCON
BS with 80% of max Strict press that you used today
C2G (chest to ground) push ups
25 of each
4 rounds
ea round decrease by 5
wait 3 min between rounds
if any of it is broken 1 rope climb and 25 double unders for each set broken
11.
Deads and Cleans x3 with at least 3 min between rounds and feel free to do one lift in the morning and one lift in the evening if you can
80%
85%
90%
metcon
4 min AMRAP wait 4 min repeat
4x rope pull ups (grab a rope with your hands as if you are going to climb it with no feet pull sternum to hands.)
4x Rings, Cross Core or suspension system dips
4x HEAVY tire flip
12.
Lift/strength
SP and OHS x3
80%
85%
90%
METCON
BS with 80% of max Strict press that you used today
C2G (chest to ground) push ups
25 of each
4 rounds
ea round decrease by 5
wait 3 min between rounds
if any of it is broken 1 rope climb and 25 double unders for each set broken
day 11
ReplyDeletedeads
280, 300, 315
cleans
180, 190, 205
metcon
round 1. 3: 2/3 rounds complete
round 2. 4: 1/3 round complete
first round tire started 50yd away so I flipped it towards the rope and rings. by round 2 it was close
still had a 15yd run between rope and rings
overall pleased
DAY 12
Strict Press and Overhead Squat
SP 135, 145, 155
OHS 155, 165, 175
METCON
WOW my Hamstrings are going to be on fire tonight
Try and vary your squat foot position. Get used to as many good squat positions as possible.