Power
Bench: 6×2@80%
Conditioning
Conditioning
5X400m Run – Rest 2:00 (see pacing note)
Note: Warmup well and all-out effort on first round. Any deviation of +/- :05 incurs a 15 Burpee penalty.
Do Work…
The Outlaw Way
In Omnia Paratus
Power
Bench: 6×2@80%
Conditioning
Conditioning
5X400m Run – Rest 2:00 (see pacing note)
Note: Warmup well and all-out effort on first round. Any deviation of +/- :05 incurs a 15 Burpee penalty.
Do Work…
So, when are we going to do our new squat max?
Most likely next Friday, brief deload for a few days.
Power
155
Conditioning
1:16, 1:17, 1:20, 1:22, 1:27
Wasn’t sure if the penalty was for deviation from original time or between rounds. I applied rule #3 and did 30 burpees to be sure. Hamstring started giving me problems in the third round.
Power
1) 230
BBC
1) 5RM power snatch 155#
2) 5RM power clean and push jerk 175#
~ super tired this week, the added volume is definitely taking its toll, but I like the mental challenge
Strength
1) 3 x ME UB muscle ups (10, 8, 9)
First I’ve been able to do these without a rip already on my hand. Although they were pretty beat up from BBC
Conditioning
1:17, 1:17, 1:15, ?, ? Phone decided to stop working