Swim lesson - Swam ~1000 yards over an hour
3 sets- not for time:
65 DU first round UB
1-3 strict toe-to-bar- legs straight as possible 1, about halfway up
10 back + hip ext. on floor
2-3/leg negative pistol (10 sec descent) 2 each leg, 10 sec
20' seal walk
A. Hang Snatch High Pull + Hang Squat Snatch; Build to a moderately heavy single in 12 min 105, no misses
B. 12 min emom:
odd: 8-10 burpees AFAP 8, averaged 19-21 seconds
even: 6-8 T2B AFAP 3/2/1, 3/2/1, 3/2/1, 6, 3/2/1, 2/1/1/1/1
+
15 min amrap @ 80%
200m run
12 wall balls- 14# to 10'
10 pendlay rows- 75#
8 box jump, sd 20"
4 + ~25m on the run
Showing posts with label Pendlay row. Show all posts
Showing posts with label Pendlay row. Show all posts
Sunday, August 30, 2015
Thursday, July 9, 2015
july 9, 2015
A. Split jerk 5 x 2 hold 3 sec in split; rest 3 min. 95, 115 x 4 sets
B1. CGBP 4 x 5, rest 90 sec (85)
B2. Pendlay row 4 x 6-8 @ 31x2, rest 2 min (85 x 8)
+
Row 500m at 1:55, rest 3 min
x 6
1:56.4 had the dumb pace boat up instead of the screen that shows pace.
1:55.0
1:54.8
1:55.6
1:55.6
B1. CGBP 4 x 5, rest 90 sec (85)
B2. Pendlay row 4 x 6-8 @ 31x2, rest 2 min (85 x 8)
+
Row 500m at 1:55, rest 3 min
x 6
1:56.4 had the dumb pace boat up instead of the screen that shows pace.
1:55.0
1:54.8
1:55.6
1:55.6
Saturday, June 6, 2015
june 6, 2015
A. BS @ 20X1; build to today's 85-90%; then 4-5 sets of 2 reps at that weight; rest as needed 190# for 5 sets. First 4 sets done without belt. Last set with belt. Second rep was always tough, but no failures.
B1. Double KB front rack in place lunges; 14 reps total x 3 sets; rest 60 sec 26#, can go up
B2. Pendlay row @ 20X2; 3-5 reps x 3 sets; rest 90 sec 75#, all 5's, can go up
+
FT:
100 DU
100 DU
25 burpee box jump overs 20"
20 DL 155#
50 DU
20 DL
25 burpee box jump overs
100 DU
15:30 - 1st set DU 1:23, DL in sets of 5, 2nd set DU unbroken, 3rd set DU about 2 min.
Saturday, April 18, 2015
april 18, 2015
A. Build to an 8rm/leg RFESS @ 30X1 with DB 20# both legs
B1. CGBP; 6-8 reps x 3 sets; rest 45 sec 75#, all 8's
B2. TGU- kneeling to stand only; 6/leg x 3 sets; rest 45 sec 35# both arms
B3. Pendlay rows @ 20X2; 6-8 reps x 3 sets; rest 45 sec 65#, all 8's
C1. DB ext. rotations @2020; 8-10 reps x 3; rest 30 sec 8# for 10, 10# for 10, 10# for 10 both sides
C2. BB shrugs with 3 sec pause on top; 8-10 reps x 3 sets; rest 30 sec 95#, all 10's
D. Accumulate 3 min FLR- on hands, arms ext. 1 min/1 min/1 min
+
10 min easy AD done
B1. CGBP; 6-8 reps x 3 sets; rest 45 sec 75#, all 8's
B2. TGU- kneeling to stand only; 6/leg x 3 sets; rest 45 sec 35# both arms
B3. Pendlay rows @ 20X2; 6-8 reps x 3 sets; rest 45 sec 65#, all 8's
C1. DB ext. rotations @2020; 8-10 reps x 3; rest 30 sec 8# for 10, 10# for 10, 10# for 10 both sides
C2. BB shrugs with 3 sec pause on top; 8-10 reps x 3 sets; rest 30 sec 95#, all 10's
D. Accumulate 3 min FLR- on hands, arms ext. 1 min/1 min/1 min
+
10 min easy AD done
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