3x3 HHS
2x1 2 HS + 1 SB
Barbell
7 mins to find daily max CnJ (after warm up)
5x1 PC + HC + HHC + SJ. rest 60-75s (up to 70% of daily max)
FS
7 mins to find 3RM
4x5 at 85% of daily 3RM + 10#s (goal is for working sets heavier than last week http://arquescorner.blogspot.com/2013/07/20130731wed.html), rest 90-120
strength
a) 4xME strict + ME kipping deficit HSPU (45# plate)
b) 4x5 Pendlay Row
c) 4x5 DB PP
skill work - practice DUs and/or freestanding HS shoulder taps
I'm super bummed but I will miss tonight. It's Xavi and my husband's birthday today. Will miss next Tuesday also (anniversary).
ReplyDeleteClean & jerk: 260
ReplyDeleteWorking sets: 185 (felt good on these today)
FS: 280 (+5#; belt)
Working sets: 245 (belt)
Strength:
a) skipped
b) 205
c) 55# (it was this or 75#...)
clean & jerk: 135 2x3, 185x2, 225, 245, 269 (fx2), 255
ReplyDeleteWorking sets: 179 (felt light)
FS: 300# (b, felt terrible. hip is inflamed)
Working sets: 255, hip pain pulling me forward. really bad posture
Strength:
a) 6/3, 3/2, 3/2, 2/1
b) 185
c) 60, 70, 65x2
clean & jerk: 185,205,225,235(b)- 15# PR!
ReplyDeleteWorking sets: 165
FS: 250
Working sets: 205
Strength:
a) 4/2,4/2,2/0,1/1
b) 185
c) 50,55,50,50
clean & jerk: 155,175,185,205,225 - failed jerk @225
ReplyDeleteWorking sets: 155
FS: 290
Working sets: 255
Strength:
a) 1/0,1/0,0/0,0/0 - did HS holds for final two sets - need HSPU practice
b) 185
c) 45,45,45,45
Clean - 133
ReplyDeleteworking sets: 95
FS 3RM: 125
Working sets: 105
Strength:
a) 4/8, 3-7, 2/6, 2/3 (did these regular, didnt see deficit)
b) Pendlay 65# (didn't go more for back)
c) DB 25#