10mins to find 3RM weighted pull up
warm up -
2x3 HHS
2x1 2HS + 1SB
2x2 HHC + HC + PJ
7 mins to find daily max cnj (after warm up)
5 min EMOM - 2HHC + 1 HC + SJ at 70% of DAILY MAX
7 min EMOM - 2 HHS + 1 HS 65% of 1RM
6x3 FS @ <70%, rest 90-120s
Strength:
5 min EMOM - 2HHC + 1 HC + SJ at 70% of DAILY MAX
7 min EMOM - 2 HHS + 1 HS 65% of 1RM
6x3 FS @ <70%, rest 90-120s
Strength:
a) 4x ME strict deficit HSPU + ME kipping deficit (45# plates)
b) 4x5 pendlay row
Weighted pull-up: 125 (PR!)
ReplyDeleteClean & jerk: 265
Clean drill: 185 (felt good today; fast)
Snatch drill: 135 (felt okay here; came on toes for a few rounds with the hang)
FS: 215 (did these in nanos; felt good)
Strength:
a) 11, 9, 9, 7 (just did strict)
b) 185, 205...
Hello!
ReplyDelete"Weighted pull-up": 60 pounds resistance on assisted pullup machine
CNJ: 135 (I am second guessing the 145 I thought it was at the gym. I think it was actually 135) 5lb PR
Clean drill: 100lb
Snatch drill: 65 (focusing still on form)
FS: 125 (focusing on the drive up, fast)
Strength:
a) 10/7/5/5 (reg push-ups)
b) 90/90/90/90
Weighted pull-up: 70
ReplyDeleteClean & jerk: 215 (hit on 3rd attempt)
Clean drill: 155
Snatch drill: 125
FS: 185
Strength:
a) 4/2, 6/3, 5/1, 5/1
b) 185
Felt very fatigued today. Lower back was tight at work and legs hurt from squatting
ReplyDeleteWeighted pull-up: 90
Clean & jerk: 185, 225, 245, 260 (5# PR, had more in the tank on the clean - jerk was terrible as usual)
Clean drill: 180
Snatch drill: 125
FS: 225 need to remember to lock back all the way through the lift. caught self getting lazy on 1st/2nd rep on sets 2 and 3
Strength:
a) 9/6, 6/5, 4/1 (fell off wall), 5/3
b) 185