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#731 |
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Re: 1000 CFT and 185#
4-18
3mi trail run, lots of steep ups and downs, around 40min Today Ido Squat clinic WOD 15min 200m farmers walk with pinch grip and 25# plates 30 sit ups 20 HR push ups 10 pistols 5 ring to rib rows 5 dips 2 rounds +16 sit ups have a great day! |
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#732 |
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Re: 1000 CFT and 185#
jump rope, airdyne WU
Scapular stabilization work squat repair Squats based on 1RM of 335# 8x60% 200# 8x70% 235# 6x80% 268# 6x85% 285# all reps completed, no real issues EMOM x10, 1 strict ring to chest pullup got through 6 pretty well, then they got shakey. have a great night! |
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#733 |
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Re: 1000 CFT and 185#
Got another trail run in on Thursday, same route about 5-7 minutes faster, and felt much better the next day.
Today... Ido scapula work Find 1RM Shankle Complex 1 clean DL 2 clean shrugs 1 clean 2 jerks worked up to 195# which is actually a clean and jerk PR. then... EMOM for 10min sprint 50m fastest was around 7, most around 8, slowest just under 9 have a great day! |
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#735 |
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Re: 1000 CFT and 185#
part 1, 4x400m run, rest 2min between runs, keep times to +- 5sec
1:55, 1:55, 1:56, 2:00 part 2 3min AMRAP shoulder to OH 115#, drop thebar, do 10 burpees 7, burpees, 5, burpees, 3 3min AMRAP T2B, come off the bar, do 10 air squats 5, squats, 5, squats, 5, squats, 1 have a great day! |
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#737 |
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Re: 1000 CFT and 185#
yesterday
squat based on 335# 1rm(conservative) 5x60%- 201# 5x70%- 235# 5x75%- 251# 5x75%- 251# all reps completed, no real issues. today find 1rm shoulder press, then take 5% off the bar and progress to 1rm push press press worked to 140#, push press upto 175# 6min AMRAP 12 KB swings at 55# 12 burpees 4 rounds +2 KB swings have a great day! |
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#738 |
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Re: 1000 CFT and 185#
Yesterday...
Dynamic DL, 3 EMOM for 10min at 70% 1RM 275x3x10, all reps completed Then... 3x with 4min rest between efforts 50m sled push @sled+90# 100m farmer's carry 2x35# KB 50m sled push 1:53, 1:53 and 2:21 or so on the last round. Today... FGB 3 rounds 249 reps 93, 82, 74 have a great weekend! |
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#739 |
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Re: 1000 CFT and 185#
A little lax in posting again...
Tuesday Go to failure... 2 Snatch Grip Deadlifts 2 Snatch Shrug Pulls 1 Snatch 95-115-125-135-145-155(f) Then: For time. 50 Pullups. Every 30 seconds stop to do 5 burpees. Start with 5 Burpees. ended up around 7minutes Wednesday Back Squat Using the 1RM found several weeks ago, complete the following rep scheme using the same style of back squat (high bar/low bar) 3@70% 2@80% 2@90% 1@95% 1@102.5% 1@???% (Optional set. If you successfully complete the set at 102.5% and feel you have more in you, add a bit more and try this last set of 1) Worked upto 345#, not a PR but definitley a heaviest recently Then: 6 minute AMRAP 10 KB Swings (32kg/24kg) 15 Knees to Elbows 50 Double Unders (Sub is 3x Single Unders) 2 rounds + 5 swings Thursday: Rest Today... 5-3-1-1-1 Squat Clean Go heavy, not necessarily looking for a 1RM Worked upto 215#, missed 225 by quite a bit. Then: 10 Minute AMRAP 5 Power Cleans (135/95) 10 Toes to Bar 20 Walking Lunge Steps 4 rounds +2 cleans have a great weekend! |
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#740 |
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Re: 1000 CFT and 185#
general mobility warmup
1x20 BS aiming for 70% of 1 RM I did 185#(not 70%) Conditioning 3x, rest 2min between rounds 20 push press at 95# 20 HR push ups 20 pull ups rounds were 3:20, 4:20, 4:00 have a great day! |
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