Monday - 7AM
Tuesday - 8PM (11.4)
Wednesday - Rest Day
Thursday - Any CFO Class
Friday - 7AM
Strength:
Dead-lift 1x5
Warm-up using 5, 5, 3, 3, 2. This should be a very heavy set of 5 (around 85% of your 1RM)
Met-con:
For time:
5 Turkish Get ups, 2/1.5 pood
400 meter run
10 Handstand Push ups
4 Turkish Get ups, 2/1.5 pood
400 meter run
10 Handstand Push ups
3 Turkish Get ups, 2/1.5 pood
400 meter run
10 Handstand Push ups
2 Turkish Get ups, 2/1.5 pood
400 meter run
10 Handstand Push ups
1 Turkish Get up, 2/1.5 pood
Post weights and time to comments.
2 comments:
DL = 264 x 5 + 1 meatstick dodging. Ben's a tool.
Metcon = big fat DNF
Loved the heavy TGUs, but they killed my shoulders and midline. Kipped the HSPU (couldn't get even close to a strict after the TGU), and even that was a struggle after the TGUs. Didn't push the runs at all, but it didn't matter, because I spent most of the time waiting for my weak cheater HSPUs to come back. Got through 4 HSPU of the 2 TGU round. Also, Tovar lapped me twice. Story of my life. I was really happy to not have to to do this alone, though!
DL: 286 x 5; these felt really good
Metcon: DNF; In third round of HSPU's I hit the 20 minute cutoff and finished up with 2 TGU's and the 4th run. I did 2 strict HSPU's in first round, then all kipping allowing myself up to 3 minutes to get 10 done; I missed several in all 3 rounds and only completed 7 and 5 in rounds 2 and 3; my endurance on HSPU's is horrible; I was taking plenty of rest (I thought) and still missed a lot. The TGU's were HEAVY......I can definitely tell my left side is weaker/less stable. I was fortunate enough to miss having the KB hit my face a couple times.
Post a Comment