3x3 HHS
2x1 2 HHS + SB
Barbell - work from boxes:
6x2 HHS with 2 sec hold in the hole <80%, ok to reset each rep, rest 45
6x1 2 HHC + PJ with 2 sec hold OH, <80%, rest 45
Squats -(RY does 10x3 at 60-65% EMOM)
HBBS 5x5 @ 65% of 1rm, rest 60
6x2 clean pulls at >100%, rest 60
cond:
row 1k
50 DU
25 box jumps (30/24)
50 DU
25 HSPU
50 DU
25 PU
50 DU
extra:
freestanding HS practice
No box-work tonight. Gym was crowded and I needed to work on snatch form.
ReplyDelete8x2 HS all at 65lb.
Overall form is better. Still need to work on getting fully extended, flick elbows, punch up/not back, chest up, etc etc.
HBBS 5x5 @ 125x3, 135x2
6x2 clean pulls at 135 (felt better with straps)
cond: total time was 17:27. I scaled it to:
row 1k
30 DU + 40 singles
25 BJ/24in
30 DU + 40 singles
5 HS kickups holding as long as possible
30 DU +40 singles
10 pullups
30 DU + 40 singles
I suck at DU. I have a knot in my right armpit that hurt during pullups so I stopped at 10.
hip bursitis!!!!
ReplyDeletemuscle snatch work
- work up to 130 singles
- drop to 105, 5mins EMOM 6x2 muscle snatch
muscle clean work
- work up to 165 singles
- drop to 135, 5mins EMOM 6x2 muscle clean
NO SQUATS
clean pulls: 230x2, 250x2, 270. 275
cond: 12:57 - yikes on the pull ups and box jumps
Boxes are dangerous...
ReplyDeleteSnatch - 110 failed on round 3 and 5.
Clean - 135 failed on round 4
skipped HBBS - no rack
Clean pulls at 230, went up to 250, but dropped to 230 due to bad form
Skipped conditioning...feeling sick.
Box HHS: 135
ReplyDeleteBox HHC: 175 (missed 2nd rep on set 5)
HBBS: Skipped, left knee not feeling good
Clean pulls: 230x4,250x2
Conditioning: 14:19 (slow, struggled on first 2 sets of DU)
HHS: 75#
ReplyDeleteSkipped cleans/squats - back not feeling good, some spasms
Conditioning: 16:13