Warm up
Hhs and hs
2 bars. 1 loaded 95# and the other at working weight. 7x1 - 1 high hang at light weight...rest 30 then 1 hang at rx %. Rest 60-90
2x70%. 2x80%. 2x85%. 1x90%
HS
Same reps HC+SJ
Fs. 5x3 bounce first. Then pause 3s on next 2. 80% ish.
Wod...see outlaw
140 x 2, 160 x 2, 170 x 2, 180 x 1, 190 x1 (bonus; no misses and felt strong)
ReplyDelete185 x 2, 210 x 2, 220 x 2, 235 x 1 (DNF set 7; cleans felt off on and need more work)
FS - 225, 245, 255, 265, 275 (2, f) back felt pretty fried
Isabel - 3:38 (much slower than my original time - 3:05)
135x2, 155x2, 165x2...didn't miss but the shoulder felt weak/unstable.
ReplyDelete185x2, 205x2, 220x2, DNF 235 (no attempt)
FS- back felt tight so just did 225, 245, 245
out of time. did PT and will continue working on the shoulder