5-5-3-3-1-1
Start with 60% of your heavy 1 rep from last time.
Baseline Metcon
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
Compare to 09/26/11.
Finale:
Complete 3 sets of 10 dips.
Andy working hard
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5 comments:
Jerk/Split Jerk
5-5-3-3-1-1, 125, 145, 165, 185,195, 210 *split jerk*
Start with 60% of your heavy 1 rep from last time.
Baseline Metcon
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
*5:38 ... broke up final set of pull ups ... don't do this ... & run hader to finish*
Jerk/Split Jerk
5-5-3-3-1-1
Start with 60% of your heavy 1 rep from last time.
43-48-53-58-63-68
Baseline Metcon
For time:
200m run
15-12-9 reps of:
Squats
Push-ups on 18" box
Pull-ups red band
200m run
11:35
Jerk 5-5-3-3-1-1, 38, 40.5, 43, 48, 53, 58
Baseline Metcon for time:
200 m run
15-12-9 reps
Squats
Push-ups
Pull-ups
200 m run
10:40
Jerk/Split Jerk
5-5-5-3-3-3
I actually did 95# for the first 3 and 105 for the last 3 so it was more like 95-95-95-105-105-105
Baseline Metcon
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
last time I did this my time was 10:59 this time my time was 8:39 so I was able to shave off about 2 and a half minutes.
Jerk/Split Jerk
5-5-5-3-3-3
I actually did 95# for the first 3 and 105 for the last 3 so it was more like 95-95-95-105-105-105
Baseline Metcon
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
last time I did this my time was 10:59 this time my time was 8:39 so I was able to shave off about 2 and a half minutes.
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