A: Power Cleans 3,3,3,3,3
+
5 Rounds for Time
7 Deadlifts @ 225
5 Lateral Burpees
1/2 Gasser
rest :45 b/t rounds
What is a GASSER?
-Starting on one sideline of a football field an athlete will sprint across the field to the opposite sideline, turn and sprint back to the sideline, plant and sprint to the sideline, plant and sprint back to the sideline. Sideline to sideline is 53 yards or 48 meters. 1 full gasser will constitute four trips sideline to sideline for a total of 212 yards or 193 meters. Half is two trips, up and back or 106 yards and 1/4 gasser is one trip up or 53 yards.
Results
A: 185/205/215/220/225(this used to be a 1 RM)
6:45 or 7:45 .. I forgot to write this down but I remember I was around either 6 or 7 minutes and 45 seconds.
Food Log
Meal 1 PWO - 19 Hour Fast
10-12oz Grassfed Ribeye/NY Strip and 1 Avocado
Meal 2
1/2 a Chicken from Brio with a salad and broccoli
Showing posts with label Hip Bending. Show all posts
Showing posts with label Hip Bending. Show all posts
February 2, 2012
October 29, 2011
Saturday Training
A) Build Quickly to a Tough 5 Deadlift
B1) 3 Tough Hang Power Clean, no rest
B2) 3 Explosive Broad Jumps. no rest
B3) 15 KBS with 1.5pd, rest 3 mins x 4
C) Back Ext - 15 reps, rest 1 min x 4
Results
A) Built to 285 in 4 sets
B1) 185# unbroken for all sets
B2 and B3 complete
C) Complete
Focused on being explosive on my back extensions and controlled on the way down. Goal was to be fast and explosive in my hips today so that was my main focus. I actually felt pretty good on all the movements. Still think I need some work on my deadlift but that will come around.
B1) 3 Tough Hang Power Clean, no rest
B2) 3 Explosive Broad Jumps. no rest
B3) 15 KBS with 1.5pd, rest 3 mins x 4
C) Back Ext - 15 reps, rest 1 min x 4
Results
A) Built to 285 in 4 sets
B1) 185# unbroken for all sets
B2 and B3 complete
C) Complete
Focused on being explosive on my back extensions and controlled on the way down. Goal was to be fast and explosive in my hips today so that was my main focus. I actually felt pretty good on all the movements. Still think I need some work on my deadlift but that will come around.
October 23, 2011
Sunday Training
A) Back Squat with chains @ 30X2, 5-7 reps, rest 3 mins x 3
B) Prowler Push for 40 meters with a 180# prowler, Hard and Fast, rest 1:30 x 4
then
12 Minute AMRAP
200m Run
15 Box Jumps 20"
15 Push Ups
Results
A) 185 + All the chains not touching the floor x 5 for 3 sets
B) Complete
AMRAP
6 Rounds
Felt like I stayed consistent on the AMRAP.. I would say I went at a pace I could have kept up for a few more rounds.. I'll say 85% -90% effort. All Box Jumps unbroken and I broken at 10 on the push ups for all sets. My goal on the run was to just keep running.. focused on some pose tech as mush as possible. Squats felt good.. Very Different with the chains.. felt the bar shaking around and pulling me down. Prowler pushes were fast and powerful. Sled felt very light.
B) Prowler Push for 40 meters with a 180# prowler, Hard and Fast, rest 1:30 x 4
then
12 Minute AMRAP
200m Run
15 Box Jumps 20"
15 Push Ups
Results
A) 185 + All the chains not touching the floor x 5 for 3 sets
B) Complete
AMRAP
6 Rounds
Felt like I stayed consistent on the AMRAP.. I would say I went at a pace I could have kept up for a few more rounds.. I'll say 85% -90% effort. All Box Jumps unbroken and I broken at 10 on the push ups for all sets. My goal on the run was to just keep running.. focused on some pose tech as mush as possible. Squats felt good.. Very Different with the chains.. felt the bar shaking around and pulling me down. Prowler pushes were fast and powerful. Sled felt very light.
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