Saturday
Noon
Clean and Jerk - build to a single in 10 min - NOT a 1RM - but somewhat tough - be smart
rest 5 min
Standing Triple Jump - 3 attempts, max score in feet
rest 5 min
Reverse Shot Toss - 3 attempts max distance - 16#
rest 5 min
Row 500 m in 1:31, rest 90 sec, Row 500 m in 1:31
rest 30 min
for time:
30,20,10 rep rounds for time:
Slam Balls - 50#
Burpees
Comment/results:
Built to 265# the clean felt strong but somewhat sloppy I was catching a little off balance and it was taking more out of me.
Standing triple jump felt good still need to refine with practice 26'6"
Shot Toss 38'11"
Row repeats felt good second row was somewhat hard but I felt really confident holding 1:31 1:31
rested
Time 5:53
This was tough it was a mover workout the ball slams gassed the biceps did the 30 unbroken then 5, 5, ,5 ,5 for 20 ball slams with 2-3sec break all burpees unbroken moving smooth last 10 ball slams felt good. My breath increased during the 20 almost 3-4 breaths per burpee and I had a surge of energy during the last 10 ball slams not sure if it was from knowing it was last set but it was a noticing.
Built to 265# the clean felt strong but somewhat sloppy I was catching a little off balance and it was taking more out of me.
Standing triple jump felt good still need to refine with practice 26'6"
Shot Toss 38'11"
Row repeats felt good second row was somewhat hard but I felt really confident holding 1:31 1:31
rested
Time 5:53
This was tough it was a mover workout the ball slams gassed the biceps did the 30 unbroken then 5, 5, ,5 ,5 for 20 ball slams with 2-3sec break all burpees unbroken moving smooth last 10 ball slams felt good. My breath increased during the 20 almost 3-4 breaths per burpee and I had a surge of energy during the last 10 ball slams not sure if it was from knowing it was last set but it was a noticing.
Nutrition
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