Phil:
Bench Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Deadlift
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
3 rounds for time of:
400m run
25 Wall Ball Shots, 20#, 15#
Kiley:
CFE Swim:
4 x 100y, rest :30 between each one. Then 3 x 200y, resting 1:00 between each. Keep within 3 seconds of fastest 100 and 200.
"Long Tabata"
:30 on, :20 off for 8 rounds each of the following exercises:
Push-ups
Sit-ups
Squats
Showing posts with label long tabata run. Show all posts
Showing posts with label long tabata run. Show all posts
Saturday 09/18/10
Phil:
OHS
65% x 5
75% x 5
85% x 5+
This will be my first day using Wendler's 5/3/1 for OHS.
Strict Pull-ups
3 x 15
Later:
Long Tabata Run
8 x 30:20 (8 rounds of 20 seconds on, 10 seconds off). Use a treadmill if possible and set it at a 12% incline and a pace that is 0-30 seconds slower per mile than your best 5k pace.
10:00 rest
10! reps for time of:
DB Hang Power Clean and Jerk, 50% BW (total, not per DB)
KTE
OHS
65% x 5
75% x 5
85% x 5+
This will be my first day using Wendler's 5/3/1 for OHS.
Strict Pull-ups
3 x 15
Later:
Long Tabata Run
8 x 30:20 (8 rounds of 20 seconds on, 10 seconds off). Use a treadmill if possible and set it at a 12% incline and a pace that is 0-30 seconds slower per mile than your best 5k pace.
10:00 rest
10! reps for time of:
DB Hang Power Clean and Jerk, 50% BW (total, not per DB)
KTE
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