A) Back Squat-Work up to a heavy 3 Rep Max
Take you time in-between sets, don't rush!
Rest 5 minutes
B) Front Squat-Work up to a heavy 3 Rep Max
C) Power Clean 1RM
Record your scores
Running
Pacing Drill
Rest 90 seconds between sets
400m @70%
400m @ 80%
400m @ 90%
400m @ 100%
Rest 5-10 minutes until completely recovered and then Repeat.
Record your times
Hey charly can you send me Wednesdays workout cause there's a lady that wants to do it with me but we need to know about how long it'll take. Thanks. 8019206093
ReplyDeleteI hour spin class
ReplyDeleteSoccer with my brother for two hours
Coed game tonight
Will do this tomorrow
How many reps of th e running?
ReplyDeleteBack squat 270
ReplyDeleteFront squat 185
Clean 160
Runs
70%: 1:40, 1:38
80%: 1:32, 1:27
90%: 1:17, 1:22
100%: 1:10, 1:12
I'm guessing you only wanted us to do 2 sets of the runs. I can re do it tomorrow if I did it wrong.
Lifting was hard today. I had trouble on the back squats on the 3rd rep. It was difficult to push back up. If I could have pushed up on the 3rd rep I would have gotten 285. Just room to progress. Thanks Charly :)
Dang girl those times are super impressive!!
Delete270 for 3 reps!! That is freaking impressive!!!!
DeleteI'm super sore today! And I did the runs on a treadmill so I think I'm gonna try them on a track later this week
DeleteI'm super sore today! And I did the runs on a treadmill so I think I'm gonna try them on a track later this week
DeleteI'm super sore today! And I did the runs on a treadmill so I think I'm gonna try them on a track later this week
DeleteThis comment has been removed by the author.
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteBack squat 155
ReplyDeleteFront squat 105
Clean 85
Had 4 games over the weekend, and the lifting kinda killed my legs, so did a 3 mile dune/beach run instead of the 400 repeats
So I'm in Mexico and I'm trying to do the best with what I've got considering I can't go outside If I don't wanna get raped. But today in the fitness center at our hotel I ran 3 miles in 18 minutes, then did some interesting water aerobics with my mom. Haha good day.
ReplyDelete1:46
ReplyDelete1:38
1:29
1:24
1:40
1:36
1:29
1:26
Bs: 195
Fs: 140
Clean: 125-may have been able to get a little more if I wasn't so exhausted by the time I got to them after running and the other lifts
I forgot to check the blog yesterday... just did a workout with my uncle.. We did kettle bell swings, db thrusters, toes to bar, and lat pull downs. You do 15 reps of each then start over and go to 14 reps of each doing this until you get all the way to 1. It's a total of 120 reps of each. The hardest part was holding on to do the toes to bar.. My forearm was burning! Anyways though it was a good workout!
ReplyDeleteBack squat: 160
ReplyDeleteFront squat:110
Power clean: 70
Did the running on a treadmill. I just did .250 of a mile each time.
2:22
2:11
1:49
1:34
2:09
1:52
1:40
1:29