Bench Press
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Deadlift
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
For time:
400m run
20 Snatches, 75#
15 HSPU
200m run
16 Snatches, 75#
8 HSPU
100m run
10 Snatches, 75#
5 HSPU
Kiley:
For time:
400m run
20 Snatches, 53#
15 HSPU
200m run
16 Snatches, 53#
8 HSPU
100m run
10 Snatches, 53#
5 HSPU
Rest about 5 minutes, then...
8 minute AMRAP of:
5 Pull-ups
10 Squats
15 Sit-ups
CFE Bike
3×7 min intervals w/3min recovery between rounds.
Keep each interval as consistent as possible holding the highest pace you can on each of the 7 min rounds.
Posts
3 comments:
Used a 25# and 15# bumper plate as well as one 10# metal plate for HSPU's. Time was 17:32, mostly because I took forever between sets of Snatches. Low back was TIGHT.
Round 1: 8:08
Round 2: 5:09
Round 3: 4:14
On AMRAP I got 7 full rounds, plus 5 pull-ups, 10 squats, 15 sit-ups.
Did this 3 hours after finishing the second metcon. I ate a little between the wod's so that was good. I felt fairly fresh for this ride.
1.82 miles
1.96 miles
2.0 miles
I'm getting better at shifting on the trainer.
Back sore coming in today - maybe because I slept on the couch. It was ok during the snatches, felt better during the deadlifts, and then the metcon burned it right out.
Did power snatch doubles up to 155# to warm-up for deadlift. Caught them pretty high, so that was nice.
DL
345-5
397.5-5
450-6
Bench Press
185-5
210-5
237.5-9
Metcon
12:48
Used 2-10# bumpers for HSPU.
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