Getting ready for WCBU GM division Team Canada. And trying to beat back the clock.
Today: bar warm up + pull ups and front/back extensions then 5 rounds 80 lb walking lunges x12, 12 x 27" box jumps and 45 tiles of two step, like on an agility ladder 1-2 over, 1-2 over...
Finisher: 12 x 135lb front squat + 15 push ups, 2 sets.
Yesterday, Mile run (7:15) then 15,12,9 + 5 minutes rest, 12,9,6 + 5 minutes rest, 9,6,3 reps of 80lb thrusters and pull ups. 4:30, 4:15, 3:10. Pretty awful.
Saturday was a mile run (7:35) then power cleans, 6 sets of 5 up to to 140lbs. Practice snatches at 80lbs.
Friday was 10 x 200m (0.13 mile) runs at 0.5 incline on the treadmill. Speed at 12/12.5 mph. Rest in between 1:30 to 2:00. Finisher was 2 sets of 15 pull ups, 15 dips.
Thursday was a solid warm up then back squats, 8x205 ATG followed by a 400m run at 10.5/0.5 incline. Three rounds. Finisher was deadlifts, 5 x 205, 5 x 225, 5 x 245.
In the last month there have been work outs like this, all working around a complaining knee. Knee is now feeling better.
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