A. Front Squats
Beginner: 5, 5, 5 @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: GO up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.
B. HSPU
Beginners: do downward dogs: 2, 2, 2, 2, 2; rest 1 min
Intermediate: Find your 1RM, go to a height that you can do for 2 reps x 3 sets; rest 2 min
Advanced: Find your 1RM, go to a height that you can do for 2 reps x 3 sets; rest 2 min
C. 20 toes to bar
10 power clean and jerk 95/135 lbs
400 meter run
rest 4 min
3 sets
Really enjoyed myself this afternoon. Got 230 for the front squat and tried doing some hspu. The t2b were really tough. Only did 16 for the 1st round and 10 for the 2nd. Did 135lb cleans and no jerk.
ReplyDeleteI got 325# (pr)for a single at work but failed on the second set of 2 at 305#.
ReplyDeleteWe need to talk about what to do when this happens. I have a contingency plan that Pierre explained to me. You can be the guinea pig!
ReplyDeleteAwesome, but I am betting it doesn't involve throwing a hissy fit and stomping out of the gym.
ReplyDelete