Warm up:
3x3 HHS
2x1 2 HS + 1 SB
Barbell
7 mins to find daily max cnj (after warm up). daily max should not exceed 1rm unless there were no misses.
6x1 3 position clean + sj (ground, hang - below knee, hang - mid thigh). rest 60-75s (up to 70% of daily max)
FS
7x3 at 70% of 1RM (add 10#s from last week IF your reps are good. All reps on saturday were too slow on the way up) rest up to 60-75, make sure weight is driven up
strength
a) 4xME UB strict + ME kipping deficit HSPU (45/25), rest 30-45 - set ends once feet touch the floor
b) 4xME UB bar MU (7 max) , rest 30-45
cond:
4x400m, rest 1 min
Clean & jerk: skipped maxing; didn't feel good here.
ReplyDeleteWorking sets: 185 (belt)
FS: 225 (felt good here; no belt)
Strength:
a) 16(!), 0/ 6, 4/ 6, 3/ 4, 2
b) 7 (strict), 7, 7, 7
Conditioning:
1:24, 1:28, 1:33, dnf (slow today)
Clean and Jerk daily hit 250#
ReplyDelete6x1 @175#
Front Squat 7x3 @205#
A) 2/2/2/1
B) 3/4/2/2
No running(hip)
CJ: 123
ReplyDeleteworking sets: 83
FS: 105-105-105-115...
a)0/4, 0/4, 0/4, 0/4
b 1, 1, 1, 1
Conditioning:2:18, 2:02, 2:04, 2:07
Body felt run down from yesterdays conditioning
ReplyDeleteC&J: 210
Working sets: 155
FS: 195x4, 185x3
Strength: Skipped
Conditioning: 1:34, 1:32, 1:30, 1:32