A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 6-8 reps @ 80%
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict-Handstand Push-Ups
6 Strict Pull-Ups
12 Alternating Pistols (single-leg squats)
Hotel workout
4 rds
400m run on treadmill
30 snatch 30# (alt every 5)
14:07
Lost a lot of time restarting treadmill finally got smart and left it running
Abs
Lower lifts
C curve
Tuck lift
Side plank 45 sec ea side
Glut bridge 30
From plank 45 second
Incline walk 2 flat 3.5/ 2 min 8.5 incline speed3.2
10 min then got a call from work so had to go work on stuff
From this weekend 19.4 89 reps Rx. Tie break 6:40. https://youtu.be/3u5ZhU1DvvY https://www.instagram.com/p/BvFv7VnHuF7/?utm_source=ig_share_sheet&igshid=ol5nzq9qhxoce snatch was a tad heavy for cycling this weight. Happy I could do the BMU as I thought I did not have the head clearance.. but after some investigation I realized I would not crack my head. Win for me.. so first BMU in about.. 3 years I would say. A. BS on the 2 min Hit all numbers based off of 245 For my 80% 200×6 and x5 B. 8 rounds plus 9 reps. Since I am ready to work on strict HSPU I placed a 25lb… Read more »
A. Done off 335#. Up to 2sets of 6×270.
B. 11+6. Subbed single leg squats to bench for pistols.
C. X-over symmetry and banded hip strength.
How are you doing banded hip work? I’ve done some pullthroughs (like first part of kettlebell swing) with a band tied to a post which had the desired stimulus!
Saturday:
A) 19.4: 68 reps, tiebreak 4’50”
You guys know how hard I’ve been working these past 2 and a half years, and I’ve always thought that the first BMU was going to be a pretty significant and special milestone for me, but I didn’t expect it to be THIS special.
https://youtu.be/0TAnJ0oeTEc
There was some (a lot of) crying involved after the camera went off and the adrenaline passed, also my lower chest got really bruised.
Sunday:
A) Active recovery run, I went for 4 miles. Time 41’20”. I’m not trusting the GPS tracking anymore
Couldn’t be more pleased for you dude, hard work pays off!!!!