2/25/18

Today was a great workout. Got a lot of intensity out of the conditioning pieces; I felt good on the running and HSPU. Overall really fun day in the gym. Looking forward to some more workouts this week and whatever the Open throws my way on Thursday.

A.
Tempo Front Squat
Every 3 for 18 (6 sets):
2 Tempo Front Squats + 3 Front Squats*

*On the tempo front squats, 5 second negative to find the
bottom position. Stand with speed. On the following 3 front
squats, regular speed on descent and ascent.

Sets – 55% (205#) - 57% (210#) - 59% (215#) - 61% (225#) - 63% (230#) -65% (235#)

-Complete ... those tempos were difficult, a 5 second descent is a LONG time. Fun/different training.

On a running clock:

B.
For Time:
400m Run
21 Front Squats (135/95)
21 Burpee Box Jumps (24/20)
400m Run
15 Front Squats (135/95)
15 Burpee Box Jumps (24/20)
400m Run
9 Front Squats (135/95)
9 Burpee Box Jumps (24/20)

400m Run

When the clock reaches 30:00 begin... 

C.

Every 7 for 21 (3 sets):
15/12 Calorie Assault Bike
50 Double Unders
20 Kipping Handstand Push-ups
50 Double Unders
15/12 Calorie Assault Bike

-Result =
B = 13:39
C = 3:10 / 3:20 / 3:45 ... all sets HSPU unbroken, which was the goal going into this. Bike slowed a bit... a lot on the third set. But overall this was a great conditioning piece.

D.
Three sets of:
Single-Arm Dumbbell Bench Press (50#) x 20 reps (10 each arm)
Rest as needed
Single Arm KB Row (72#) x 20 reps (10 each arm)
Rest as needed
Plank x 60 seconds
Rest as needed

-Complete