workouts for yesterday and today
yesterday
deads and then cleans 3 min between rounds
80% of max x3
85% x 3
90% x 3
wait @ least 2 hours
metcon performed with a weight vest between 10 and 15% bodyweight
1 rope climb 15'
3/4bw farmers carry 40 yd
10 kb swings @ 1/2 bodyweight
5 rounds 3 min between rounds (if the round takes you more than 2 min take of the weight vest or do one less round)
Day 2
strict press (SP) the overhead squat (OHS) 3 min between rounds
80% x 3
85% x 3
90% x 3
wait at least 10 min.
metcon
whatever your 80% max SP was is the weight you use
50x pushpress
anytime you need a break meaning weight gets lower than the racked position you have:
2 pullups
2 handstand wall walk ups
25 double unders
stop if it takes you longer than 10 min
yesterday
deads and then cleans 3 min between rounds
80% of max x3
85% x 3
90% x 3
wait @ least 2 hours
metcon performed with a weight vest between 10 and 15% bodyweight
1 rope climb 15'
3/4bw farmers carry 40 yd
10 kb swings @ 1/2 bodyweight
5 rounds 3 min between rounds (if the round takes you more than 2 min take of the weight vest or do one less round)
Day 2
strict press (SP) the overhead squat (OHS) 3 min between rounds
80% x 3
85% x 3
90% x 3
wait at least 10 min.
metcon
whatever your 80% max SP was is the weight you use
50x pushpress
anytime you need a break meaning weight gets lower than the racked position you have:
2 pullups
2 handstand wall walk ups
25 double unders
stop if it takes you longer than 10 min
day 1
ReplyDeleteDeads
280, 300, 315
Cleans
180, 190, 205
Metcon
longest was 1:40
shortest was 1:15
used a 25# weight vest
used 175# for farmers carry
DAY 2
SP
135, 145, 155
OHS
155, 165, 175
metcon
used 135#
5:12
ended up being 3 rounds
1. 30 pp
2. 31-45
3. 45-50
easier than I thought but still hard enough to see the wizard
Hi Adam,
ReplyDeleteI'm writing a novel with survival themes and wondered if you'd be willing to be on my list of experts to answer some survival-related questions? If so, is this an appropriate forum to do so, or is there somewhere else I should direct questions? Thanks!
Dani S.
yes dani email me at adamticknor@gmail.com
ReplyDelete