HHS 3x3
LHS 2x2
Barbell:
5 mins to work up to a heavy PS - this should not be maximal. DO NOT get mentally prepared before hitting it like you would a PR. Your "daily max" will be around 90-95% of your PR.
5 min EMOM 2 snatches at 85% of daily max PS. minimize misses
5 mins to work up to a heavy PC+PJ - this should not be maximal. DO NOT get mentally prepared before hitting it like you would a PR. Your "daily max" will be around 90-95% of your PR.
5 min EMOM 2 cleans + SJ at 85% of PC+PJ. minimize misses
*does not need to be TNG reps
HBBS:
HBBS:
5x4 @ 70%, rest 60-90
*CAT training - rest at the top, accelerate bar up as levers improve. if the squat is not "jumping", lower weight.
Strength:
a) Bench 5x3, rest 60-90
b) Weighted Pull up 5x3, rest 60-90
Conditioning:
8x100m striders w/ 1:1 rest
PS: 175 - felt slow. pulls from ground feels like back gets loose
ReplyDeleteSnatch: 145 - not very consistent. pulls feel different. lots of work to do here
PC+PJ: 245
C+SJ: 205
HBBS: 245 - not as fast as it should be. need to drop
Strength:
a) bench: 225, 235, 245x3
b) pull ups: 45x2, 70x3 - too light but took it easy for the shoulder
Cond: done
Delete23s-25s each (down and backs next to arques)
PS: 185; felt light and technique felt good.
ReplyDeleteSnath: 155; most consistent I've ever felt. Actually did the first set at 175 and felt good, but decided to drop it to fine tune speed.
PC+PJ: 245
C+SJ: 205; clean pull drills really helped here. Felt the whip back consistently.
HBBS: 245 felt slow so I dropped to 225, which was much better.
Strength:
a)225, 225, 235, 235, 245
b)53, 53, 70, 80, 90
Conditioning:
~25; stopped after 4 rounds because peroneal was tight.
Posted this yesterday, but it disappeared for some reason...
DeletePS: worked up to 93#
ReplyDeletePS EMOM: 83#
PC worked up to 103, EMOM at 103
HBBS: 103-93-93-93-93
Strength:
a) 83 83 88 93 93
b) BW BW BW +5 +5