warm up:
3x3 HHC
Squats:
10 min to work to daily max FS
5x3 FS at 70% + 10# (see last week), rest 60-90
1x5 FS at 70%
Barbell:
5x1 HPS + LHPS, work up to something heavy but < 85% , rest 60
5x1 HPC + PC, <85%, rest 60
Strength:
a) 4x2 clean pulls (reset each rep. use straps), rest 30-45
b) 4x3 SJ, rest 60
Extra: Gymnastics
10 minutes - freestanding handstand practice
FS: 295 (walk-in forced me to stop and cool down too much; hammies were shaky anyway lol)
ReplyDeleteFS sets: 235 (felt smooth here today)
Snatch: 135, 145, 155, 165, 175 (miss)
Cleans: 185, 205, 215, 225 (miss PC), 215
Strength:
a) 225 (hammies were fried!)
b) 205, 225, 225, 225
Extra: done
Overall...HAMMIES.
FS: 159 (failed 169)
ReplyDeleteFS sets of 5x3: 125
1x5: 115
Snatch: 65 (just did HS< still doesn't feel right)
Cleans: 95, 105, 105, 105, 105
Strength:
a) 105
b) 95, 95, 105, 105
Didn't do handstands
warmed up then had to wait over 40 mins to get a rack.
ReplyDeleteFS: 189x3, 233x3, 285, 305, 325(b)
FS sets: 245 (felt good. need to set back before drop)
Snatch: 145. need to work on getting fully extended
Cleans: 205. pull felt very disconnected. expect very low scores tomorrow
Strength:
a) 245
b) 199, 209, 219, 229
Extra: skipped. ran out of time
FS: 143 (failed 153)
ReplyDeleteFS sets: 108
1x5: 103
Snatch: 83
Clean: 93
Strength
a) 133
b) 73
warmed up then had to wait over 40 mins to get a rack.
ReplyDeleteFS: 273
FS sets: 195
Snatch: 135. No pop on my pulls
Cleans: 185.
Strength:
a) 245 (knees drifting forward on pull)
b) 177
Extra: skipped. ran out of time