9/9
8-10 min light run
*every 2 min, do 15-20 sec ‘burst’ where you lengthen your stride and bring speed up, but use the rest of the 2 min window as recovery
did outside and burst outside was very relative as it was a slow drip warming up today
+
8-10 min light bike
*same as above, 15-20 sec ‘burst’ every 2 min
on C2 today
+
Every 1:30 x 4 sets
6 deadlifts @ 135lbs + 6 hang power cleans @ 135lbs + 6 bar facing burpees
:34 — :29 — :27 — :28 – i stepped up on my first set of burpee and after that I knew I was good to move faster. The barbell felt a little heavier than I would’ve like but it felt freaking awesome to have some intensity and push the comfort level
+ (rest as needed)
Every 1:30 x 4 sets
12 row cals + 36 DU’s
1:03–:54–:57–:58
9/10
A1 – Bench press – 6,4,4,2,2. rest 90-120 sec
170–185–185–210–210 – after the 1st set of 2 at 210, without a spot I thought man I’m not going to risk a jump when I had to grind out the lock out and then I smoked the last one
A2 – Paused front squats – 4,2,2,1,1. rest 90-120 sec. 2 sec pause at depth each rep.
*goal will be to build for each set, for each movement
235–240–240–250–260–275(x) – 265 – I really wanted 275 and probably got a little greedy, but I didn’t’ have the fight to stand it up, my hips shot up too fast out of the hole and couldn’t keep my elbows up. But I did not want to end here on a miss so I went to 265 and wished I had gone for 270
B – B-stance BB hip thrusts x 7/side x 5 sets, rest 1 min bt sides
*keep these moderately loaded so you can get good isolation on the loaded side
115
C1 – 1-arm KB turkish situp x 5/arm
C2 – KB hip to halo x 5/direction (10 total)
C3 – Med ball hold tall kneeling to standing x 5/leg (10 total), rest as needed x 5 sets
done
D – Every 2 min x 5 sets
20 1-arm KB hang snatches @ 24kg
This felt better aerobically compared to last week but it got a little squirrelly as I feel I was getting a little tired. Wished I had taken in some carbs at some point mid session
Oh yeah, and I’m out Saturday…..a little tailgate time in Tennessee for the Tennessee Georgia football game. but Friday is good to go.