Workout #1:
Set 1: 3-3-3-3-3 (ME)
Back Squat @ (185#-215#-235#-245#-245#)
5 Air Squat
Set 2: 3-3-3-3
Back Squat @ 185# (Stop on box at bottom)
Set 3: 8 min AMRAP
3 Thruster @ 95#
3 C2B Pullup
6 Thruster
6 C2B
... counting total reps
(93)
Set 4: 3-3-3
Push Jerk + 15s Hold @ (135#-155#-175#)
1 min Rest
Workout #2:
5 mi Run w/ 5 rds of 2 min pickup/3 min recovery
Notes:
Yes, my back squats are relatively weak, but I haven't spent much time working on them. In set 1 take your rest after the air squats. Make the air squats as plyo as possible. Set 2 the point is to come to a complete stop on a box at or just below parallel... supposed to be equivalent to a deadlift in terms of giving up all momentum and pushing from a dead stop.
I was a little disappointed with the AMRAP. I wasn't able to keep moving fast enough on the C2B Pullups and as a result didn't really feel all that tired from a metcon standpoint at the end. I blew right through the thrusters with no issues (heavy squats before made the bar feel super light). Next time I do this I'll probably bump up the weight on the thrusters and go with a normal pullup just so I can maintain a higher rate of work on the pullup bar.
Doing pickups on icy roads is not always a great idea, but I had to get some speedwork in today.
Plan for tomorrow includes DE deadlift work and an absolutely brutal metcon... followed by an easy cardio day.
Set 1: 3-3-3-3-3 (ME)
Back Squat @ (185#-215#-235#-245#-245#)
5 Air Squat
Set 2: 3-3-3-3
Back Squat @ 185# (Stop on box at bottom)
Set 3: 8 min AMRAP
3 Thruster @ 95#
3 C2B Pullup
6 Thruster
6 C2B
... counting total reps
(93)
Set 4: 3-3-3
Push Jerk + 15s Hold @ (135#-155#-175#)
1 min Rest
Workout #2:
5 mi Run w/ 5 rds of 2 min pickup/3 min recovery
Notes:
Yes, my back squats are relatively weak, but I haven't spent much time working on them. In set 1 take your rest after the air squats. Make the air squats as plyo as possible. Set 2 the point is to come to a complete stop on a box at or just below parallel... supposed to be equivalent to a deadlift in terms of giving up all momentum and pushing from a dead stop.
I was a little disappointed with the AMRAP. I wasn't able to keep moving fast enough on the C2B Pullups and as a result didn't really feel all that tired from a metcon standpoint at the end. I blew right through the thrusters with no issues (heavy squats before made the bar feel super light). Next time I do this I'll probably bump up the weight on the thrusters and go with a normal pullup just so I can maintain a higher rate of work on the pullup bar.
Doing pickups on icy roads is not always a great idea, but I had to get some speedwork in today.
Plan for tomorrow includes DE deadlift work and an absolutely brutal metcon... followed by an easy cardio day.
