3.20.15

| | 0

image

Post 15.4  didn’t realize my friend was taking this til afterwards finding it on my phone. Lol

4 sets:
500m @ 2:02
Rest 90 seconds

Rest 6 min

4 sets:
500m@2:01
Rest 2 min

15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.
129
Actually went Rx on this. Power cleans weren’t an issue. Now squats that’s a different story.
9. Tons of energy today. Been using an HRV that last 3 mornings. Today was a 106.

 

image

 

Post workout happy sushi faces! Soooo good :-)

 

 

 

3.19.15

| | 0

image

This is way globo gym for my tastes but still funny because it is the truth at globo gym.

A. Deficit (3″) strict hspu; amrap in 45 sec x3; rest 3 min

5(3/1/1/F) 6(6×1) 6(2/1/1/1/1) – seems like singles are still best

B. Weighted full deficit negative hspu; 3 slow controlled reps x3; rest 3 min
C. L-sit to shoulder stand to L – accumulate 10 reps with a 10 second
pause in the L and a 5 in the stand

Sets of 2. Ow!
D. JM press; 10-12×3; rest 75 sec

85#
E1. Tate press; 10-12×3; rest 1 min

25#
E2. Laying tricep ext; 10-12×3; rest 1 min

15#
E3. Airdyne 2 min @SLIGHTLY FASTER than 10 min max pace x3; rest 1 min

Did these at 300+ Watts on the Assault.

After all this arm work I went home and watched the 15.4 announcement  I was thrilled I’d be able to do the workout tomorrow, but not super thrilled I’d just burned my triceps out!