warm up
450m run
then...
5 pass throughs
5 spiderman jump squats
3x
12 Clean & jerk (135lbs/95lbs)
800 m Run
9 Clean & jerk
400 m Run
6 Clean & jerk
200 m Run
3 Clean & jerk
POST TIME TO COMMENTS
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Strength
Back Squats
4 sets x 5 reps @ 70%
1 set x 3 reps @ 75%
2 sets x 2 reps @ 80%
1 set x 1 rep @ 90%
Pendlay Rows
5 sets x 5 reps
H.A.P
Pendlay Rows
5 sets x 5 reps
H.A.P
Endurance
1 mile run
for time
Row
2500m row
for time
Airdyne
20 minutes max calories
Swim
1500m swim
for time
I started with Squats since it was going up to 75Kg for me today.
ReplyDeleteBack Squat:
4x5 55Kg
1x3 60Kg
2x2 65Kg
1x1 75Kg
Then, I did a version of yesterday's WOD:
3 Deadlifts 70Kg
3 Clapping push-ups (knees)
30 DUs
5RFT: 5:35
I know, I know. I just looked again at yesterday's post and saw it was suppose(d?) to be 5 Clapping push-ups, not 3. Looks like (no pun intended) I need to get my eyes checked. Good grief Charlie Brown.
Then I was curious about my Deadlift. It didn't take long to quench that curiosity.
Deadlift (w/ straps):
75Kgx1
80Kgx1
85KgxNothing, couldn't get it off the ground.
All in a day's work! I really need Auntie to come back and cook for me. A girl can only handle so many eggs, PB toast, yogurt and fruit. Anything else decent is a 30min bus ride away.
Terry -strength BS 203#, airdyne 20 min. 217 cal.
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