WO1:
Warm Up:
KB Complex
Conditioning:
(Use controlled slow movements for all squats, but explode for push ups and kip for pull ups, use as few breaks as possible throughout)
30 BS @ 60-75% 1RM (Aim for 135#) +
20 Push Ups +
15 Pull ups
Then:
30 FS @ 60-75% 1RM (Aim for 115#)+
20 Push Ups +
15 Pull Ups
Then:
30 OHS @ 65-95# (Aim for 95#) +
20 Push Ups
15 Pull Ups
Then:
30 GS @ 60# DB +
20 Push Ups +
15 Pull Ups
Then:
Cool Down
WO2:
Warm up...
Strength:
3x5 Push Press @ 80% 1RM
Conditioning:
3:00 Bike @ 90% MHR +
10 Tuck Jumps +
10 Burpees +
10 Mountain Climbers
10 Rounds
Cool Down
WO3:
Warm Up....
Strength:
10-9-8-7-6-5-4-3-2-1 Weighted Dips w/ DB
Conditioning:
5:00 Max Elevation Sprint @ 80% MHR +
15 Push ups (feet elevated on bench or box) +
15 KB Swing @ 60# +
5 BB Bent Over Row @ 135#
5 Rounds:
Cool Down:
Bike/Foam Roll
Well my performance this week wasn't so great. As you know events kind of got in the way but I was able to get to the gym for 2 of the the 3 workouts. I also ended up doing the workouts at 9000 ft. since I had to travel to Colorado.
ReplyDeleteWO 1: I finished the whole workout at the suggested weights. I think it may have taken a little longer since it was harder to breath.
WO 2: I did the push presses at 115# and was able to complete it pretty easily. I will probably want to push the weight next time. The Conditioning portions made me feel like I was going to die. I was gasping for air the entire time, and by round 7 I just couldn't go any further. It was so hard to breath up there. I don't know how long it would take someone to acclimate to that altitude.
As a said I wasn't able to care out time to do WO3 last week because of all of the responsibilities over the weekend. I will probably try and do that workout at some point though since it looks pretty tough.