8/5
Skill
For Max Reps:
Tabata Double Under
-Rest 2 Minutes-
Tabata Double Under
1st 4 rnds - 29
2nd 4 rnds - 34
Strength
HBBS 1x10 @ 60%, 1x8 @ 70%, 1x6 @ 75%, 1x4 @ 80% - 225x10, 260x8, 280x6, 300x4
Front Squat 1x5 @ 60%, 3×5 @ 70% - 155x5, 180x5, 180x5, 180x5
Conditioning
4 rounds for reps:
a. 30 sec ME Push Press @ 95
b. 30 sec ME KBS @ 24kg
c. 30 sec ME Burpee to Plate
- Rest 90 seconds
a. 15, 15, 13, 15
b. 16, 16, 16, 17
c. 8, 8, 8, 8
Comments
- The two tabata sets are done 20sec on/10 sec off for 4 rounds, then rest, then repeat
- I can offically be called the biggest dumb ass. I have been trying to get my heels repaired...so what do I do? I do the damn DU's. I think those are the things that have fucked me up. All those sundays of practice and very minimal rehab and mobility on them. The left achilles was inflammed as hell after doing them I couldn't squat right because I was worried about it.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort