suggest using knee sleeves for squats, belt is necessary for a heavy walkout and optional only for the last few attempts...do not use the belt early. mob ankles and hips good before starting
warm up
5x1 3 pos snatch (hi-hang, hang, lo-hang + pause at knees) - no higher than 95#/65#
5x2 HC - EMOM (1hhc + 1hc is good) < 70%
20 mins for 1RM HBBS - try walkout set suggested on outlaw ----USE BELT FOR THIS
10 mins for 3RM weighted pullup
4 rounds...
a) 20 burpees, rest 30-45s
b) 10 Tempo GHD situps (3s up, 3s down), rest 30-45
c) 10 weighted hip extensions, rest 1m-1m30s
extra:
4x250m row, rest 1:1
Warm-up: Olys felt really good today. Feels like everything is coming together more.
ReplyDelete95
135, 155, 155, 155, 175
HBBS - 345 (should have went to 350; walkout sets helped so much. Gotta get used to maxing again)
3RM weighted pullup - 115 (felt solid on my pulls)
4rds (a, b , c) done
extra - :50, :50, :52, :53
7x2 HC - 83#
ReplyDelete1RM HBBS - 155#
3RM weighted pullup - 10#
4 rounds - done (didn't do GHDs - felt pinch in back)
4x250m rows - 1:03, 1:05, 1:04, 1:04
overall shoulder felt about 90% on warm ups and about 80% for pullups.
ReplyDeletewarm up: 95
155x2, 175x3
HBBS - 340 no belt. 350 w/ belt (walk out 395). 360 fail (walk out 400)
3RM - 80#. attempted 90 but got afraid for shoulder so quit after the first rep
cond: done
row: :50, :50, :49, :50