warm up:
HHC + Thruster 3x2 95
HHS 3x1 95#. HHS + HS + SB
Barbell work = pause 2-3 sec at knees
HS 1x3 65%, 1x3 70%, 2x2 75%, 3x2 80%, rest 60
HC+PJ 1x3 65%, 1x3 70%, 2x2 75%, 3x2 80%, rest 60
a) 7x2 DL - first pull to knees, pause 1-2s. Straight into a clean pull. reset after each rep and rest 90
b) 7 sets bench 2x5, 5x3- find 3RM in sets 5-6-7, use first sets to warm up (ie, my set 1 would be at 185-205)
20 minutes
a) gymnastics work - 45-60s free standing HS
b) 3 reps (5 strict TTR + 1MU, reset after each MU), rest 30-45
135, 145, 155, 165 (2 misses with the 165!; overall felt fastest and smoothest today)
ReplyDelete175, 185, 200, 215 (no misses; still funky from the hang)
a) 225 (stayed here for more technique work)
b) 205, 225, 245, 255, 265, 275 (1, f)
Gymnastics:
a) static handstand is getting much better. Got a 15 second hold in here.
b) very hard drill. Missed the first few sets, but finally fixed early arm bend and opened up my kip more...big "C"
HS - 65, 70, 75, 80
ReplyDeleteHC - 80, 85, 90, 95
a) 95
b) 3 rm - 100#
a) done
b) got 4 total reps