Did Invictus competition programming today with my friend Brian, who's strong AF, cause I didn't want to do the group class programming. Hamstrings and calves are still super tight from playing hockey so catching things in the bottom of the squat is uncomfortable
A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-70%
A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-70%
185-195-215 off of 260
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Clean
*Sets 1-5 = 2 reps @ 70-90%
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Clean
*Sets 1-5 = 2 reps @ 70-90%
215-215-225-225-225
*Sets 6-8 = 1 rep @ 90-95%
*Sets 6-8 = 1 rep @ 90-95%
235-245-255
B.
Three sets of:
Clean Pulls x 2 reps @ 105%
Rest as needed
B.
Three sets of:
Clean Pulls x 2 reps @ 105%
Rest as needed
3x2 at 275
C.
Every minute, on the minute, for 20 minutes:
Front Squat x 1 rep @ 80-85%
C.
Every minute, on the minute, for 20 minutes:
Front Squat x 1 rep @ 80-85%
Started at 225, finished with 5+ sets at 275, would have liked to go higher but tight-ass spot behind my knees forced me to slow down the descent
D.
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 Front Squats (185/135 lbs – from the floor)
D.
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 Front Squats (185/135 lbs – from the floor)
Decided we squatted enough for one day so we made up the following:
14:00 AMRAP
1 strict press 135#
1 push press 135#
1 push press 135#
5 strict pull ups
5 cal assault bike
11 rounds + 2 cal
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