Wednesday 120725

Strength
1) Back squat (LB):
1 x 3 @ 90%,
1 x 1 @ 100%,
1 x 1 @ 105%,
1 x 1 @ 110%,
1 x 1 @ 105%,
based off 3RM LBBS,
rest at least 3 min between sets

2) 5 x 3 push press @ 75-80% of 1RM

Conditioning A
10 minute AMRAP:
10 KB snatches 24/16 kg (5 each hand) (video)
10 front squats @ 155/105#

Conditioning B
Choose 1:
Run: 3 x 1,000 meters, rest 2 min, hold @ 3-5 sec
Row: 3 x 1,250 meters, rest 2 min, hold @ 3-5 sec
Bike (AD): 3 x 2 miles, rest 2 min, hold @ 3-5 sec

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One Response to Wednesday 120725

  1. squat: 342, 380, 400, 405, 400. Should have gone as high as 418 but 405 felt plenty heavy.
    push press: 3×190, 2×200
    conditioning A: 6 rounds even with rack… back started to light up

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