Friday, May 18, 2012

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

3 comments:

  1. day 1
    Deads
    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

    ReplyDelete
  2. Hi Adam,

    I'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.

    ReplyDelete
  3. yes dani email me at adamticknor@gmail.com

    ReplyDelete