Workout #1:
Warmup: 2x
5 OHS @ 45#
5 Ostrich (ea)
5 Walking Lunge (ea)
5 Handstand Shoulder Touch (ea)
Set 1: 5-5-5-5-5
Front Squat @ (135#-155#-175#-185#-195#)
10 Box Jump @ 36"
10 GHD Situps
Set 2: 4x @ (95#-95#-115#-135#)
10 Hang Clean
5 Front Squat + 5 m Walk
Set 3: 20-15-15
AKB Swing @ 70#
Set 4: Skill Development
L Sit
--
The point of the first set is to build strength in the Front Squat. Add weight as necessary/able. I know my numbers aren't that impressive... it is what it is. The box jumps and GHD situps follow immediately to counter the heavy lift with a plyo/explosive movement.
The second set works core stability. Walking with the weight racked across your chest is harder than it sounds, although we probably started a bit on the light side. I realized after the I started to bump it up that I didn't have any issue doing the cleans at 135#, but I wanted to move on and my partner was getting smoked.
--
Workout #2:
2 mi Run for time - 11:12
--
Happy with this. I'm also down to 200#. Wonder if I could have run a little faster without the leg workout an hour prior.
Warmup: 2x
5 OHS @ 45#
5 Ostrich (ea)
5 Walking Lunge (ea)
5 Handstand Shoulder Touch (ea)
Set 1: 5-5-5-5-5
Front Squat @ (135#-155#-175#-185#-195#)
10 Box Jump @ 36"
10 GHD Situps
Set 2: 4x @ (95#-95#-115#-135#)
10 Hang Clean
5 Front Squat + 5 m Walk
Set 3: 20-15-15
AKB Swing @ 70#
Set 4: Skill Development
L Sit
--
The point of the first set is to build strength in the Front Squat. Add weight as necessary/able. I know my numbers aren't that impressive... it is what it is. The box jumps and GHD situps follow immediately to counter the heavy lift with a plyo/explosive movement.
The second set works core stability. Walking with the weight racked across your chest is harder than it sounds, although we probably started a bit on the light side. I realized after the I started to bump it up that I didn't have any issue doing the cleans at 135#, but I wanted to move on and my partner was getting smoked.
--
Workout #2:
2 mi Run for time - 11:12
--
Happy with this. I'm also down to 200#. Wonder if I could have run a little faster without the leg workout an hour prior.
