Rower x5 min - 1200m
Bench
Set my .6-.65m/s load off that line and it ended up being pretty dead on.
Load: 285 - 20s clusters until 2 consecutive reps were a 10% drop off. Then rest 2 min between sets.
25 reps total
Landmine between sets
Snatch 85kg x2 x7
16# OH shot throw potentiated
Good day, I was supposed to push the weight higher, now that I look at my velocity chart, I should have been more in the .4m/s realm which is right around 90% for the day.
I really like the velocity training, and think this will really compliment the basis behind the triphasic method. My plan is to use the velocity based 1RM calculator that I have set up to spit out a 1RM and calculated velocities for the variable %s. That way I don't have to guess as much on where I will end up. So if I was supposed to do 90% today, that would have been around .4m/s and to get that speed, it would have been around 335#. I did significantly less, but I still put in some good work.
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