Workout #1:
Warmup: 3x
10 Air Squat
5 Ostrich (ea)
5 Lunge (ea)
5 CTB Pullup
Set 1: 10-8-6-4-2
Jumping Pistol
HSPU (on parallettes)
Set 2: 5-5-5-5
Pistol @ 45# (ea)
CTB Pullup
Set 3: 8-6-4
OHS @ (115#-135#-155#)
Thruster @ (115#-135#-155#)
Set 4: 3-3-3-3-3-3-3
Clean and Jerk @ (115#-135#-155#-175#-195#-205#-215#)
Workout #2:
Warmup: 1.5 mi Run
800m Run (2:31)
Rest 3:30
800m Run (2:27)
Rest 3:30
400m Run (1:01)
Rest 2:00
400m Run (1:00)
Rest 2:00
400m Run (1:03)
Cooldown: 1.5 mi Run
--
Jumping Pistols - tried to do the pistol, finishing with enough power to jump and land plyometrically into another pistol. Didn't always quite work (I need to work on balance), so when I lost my balance I'd just reset and start the pistol over.
Weighted Pistols - I alternated keeping the bar in a front and back rack position. Front honestly felt a little more comfortable.
Clean and Jerk set was just a finisher to see how much weight I could push at the end of a workout.
With the track work, the intent was to rest the length of time it took to finish that interval + 1 min. Quads felt pretty wasted but weren't required all that much to run fast on a flat surface.
Warmup: 3x
10 Air Squat
5 Ostrich (ea)
5 Lunge (ea)
5 CTB Pullup
Set 1: 10-8-6-4-2
Jumping Pistol
HSPU (on parallettes)
Set 2: 5-5-5-5
Pistol @ 45# (ea)
CTB Pullup
Set 3: 8-6-4
OHS @ (115#-135#-155#)
Thruster @ (115#-135#-155#)
Set 4: 3-3-3-3-3-3-3
Clean and Jerk @ (115#-135#-155#-175#-195#-205#-215#)
Workout #2:
Warmup: 1.5 mi Run
800m Run (2:31)
Rest 3:30
800m Run (2:27)
Rest 3:30
400m Run (1:01)
Rest 2:00
400m Run (1:00)
Rest 2:00
400m Run (1:03)
Cooldown: 1.5 mi Run
--
Jumping Pistols - tried to do the pistol, finishing with enough power to jump and land plyometrically into another pistol. Didn't always quite work (I need to work on balance), so when I lost my balance I'd just reset and start the pistol over.
Weighted Pistols - I alternated keeping the bar in a front and back rack position. Front honestly felt a little more comfortable.
Clean and Jerk set was just a finisher to see how much weight I could push at the end of a workout.
With the track work, the intent was to rest the length of time it took to finish that interval + 1 min. Quads felt pretty wasted but weren't required all that much to run fast on a flat surface.
