Sunday 9-15
TRAINING:
A. Platform SG DL x 5's
A. Platform SG DL x 5's
185-207-227-255
B. Platform CG DL x 5's
295-317-339-360
C. Weighted Ring dips; 4-6x6; rest 2 min
C. Weighted Ring dips; 4-6x6; rest 2 min
30#(6)-30#(6)-40#(6)-50#(4+30# x 2)-40#(4)-40#(4)
D. Weighted strict T2P (Thumbs-2-Pit) Ring Pull up clusters 1.1.1x6; rest 15 sec/rest 2 min
D. Weighted strict T2P (Thumbs-2-Pit) Ring Pull up clusters 1.1.1x6; rest 15 sec/rest 2 min
20#-30#-40#-50#-60#*-40#-BW(4)
E1. Parallette Push-ups (Feet on small box) x 20; rest 1min
20-20-20*
E2. Ring Rows (Feet on small box) x 15; rest 1min; x 3
15-15-10+5
+
Run 400m @ 85% (around the block)
+
Run 400m @ 85% (around the block)
rest 2 min; x 5
1:31, 1:22, 1:26, 1:27, 1:27
1:31, 1:22, 1:26, 1:27, 1:27
Notes:
Platform DL felt good. Strapped up on all DL. On the set of Ring PUs @ 60# the first rep was the only T2P the other two were COVP so I dropped to 40# and then did an extra set of BW. Did some extra push/pulls. Had to pike on the last 5 of the parallette push-ups to get the 20 in, but didn't come off the bars.
Arms were crazy sore from doing all the SDLHPs on Friday so I opted for doing some 400m repeats. It felt good to stride out a bit. Once around the block is pretty darn close to 400m so that's what I'm calling it. My times were about right based off of what I can remember the last time I ran 400m at the HS.
Platform DL felt good. Strapped up on all DL. On the set of Ring PUs @ 60# the first rep was the only T2P the other two were COVP so I dropped to 40# and then did an extra set of BW. Did some extra push/pulls. Had to pike on the last 5 of the parallette push-ups to get the 20 in, but didn't come off the bars.
Arms were crazy sore from doing all the SDLHPs on Friday so I opted for doing some 400m repeats. It felt good to stride out a bit. Once around the block is pretty darn close to 400m so that's what I'm calling it. My times were about right based off of what I can remember the last time I ran 400m at the HS.
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