3x3 HHS
2x1 2 HC + SJ
Barbell
7 mins to find daily max CnJ (after warm up)
9x1 2 full clean + 1 SJ. full reset on each rep (not TNG), rest 30s (up to 80% of daily max)
FS
7 mins to find 3RM
4x5 at 85% of daily max
strength - use same weight
a) 3x3 push press, rest 45
b) 3x5 pendlay row, rest 45
conditioning:
4x100m strider, rest 1:1
rest 90s
2x200m, rest 1:1
rest 90s
4x100m strider, rest 1:1
C+J Daily max: 130
ReplyDeleteWorking sets at 105 (these felt good but still need to jump the weight up)
FS 3RM at 155 (took step forward coming up, but got it)
3x5 at 125 and 1x5 at 130
Strength:
a) 3x3 at 95lb
b)3x5 at 95lb
Felt like I should have gone heavier on working sets of cleans and the push press/row. But finally felt like I was "maybe" fully extended on my cleans?
Who knew chins could bleed that much?
the last set of working weight was jumped back...getting better!
Deletehope the chin is feeling ok...
Clean and jerk: 255 (belt)
ReplyDeleteWorking sets: 205 (felt fast today)
FS (3RM): 275
Working sets: 230
Strength:
a) 185
b) 185
Conditioning:
7 RFT:
3 BMU
4 Thrusters (125)
5 burpees
7:02
CnJ: 205 - PR!! WOOHOO!
ReplyDeleteGot 225 clean - failed on jerk (two attempts)
Working sets : 165 (finally got that elbow flick...need to work on full extension to jump weight)
FS - 235 (legs died)
working sets: 200
Strength:
a) 135
b) 135
Running was rough...
YEAHHHH PR!!! by how much?
DeletePR always requires first post on blog!
Deletehip feels tight but slightly better. will keep mob-ing as that seems to help a lot
ReplyDeleteClean and jerk: 135x2, 165x2, 195x2, 235(f), 235, 245, 260 (miss jerk)
Working sets: 185x2, 195x2, 205x2, 215x3
FS (3RM): 275
Working sets: 225
hip was tight and waited 30 mins before - got cold
Strength:
a) 185
b) 185
Conditioning: done
did 4x200, 40s, 36s, 36s, 37s
Neck still pinched.
ReplyDeleteDid box jumps - got up to stomach height then stopped - didn't want whip lash
HBBS 3RM - 165 (also got 175 for 2)
HBBS 4x5 - 140
Clean and jerk: 205, failed 225x3 (bar high enough, crashing on shoulders)
ReplyDeleteWorking sets: 185 (failed on sets 5,6,8)