3x3 HHS
2x1 2 HS + 1 SB
Barbell
6x1 2 position PC + PJ (low hang, hang - below knee). rest 60-75s no misses
Strength
a) FS 5x5 @ 65%, rest 60
b) PP 5x3, rest 60s
midline
a) 4x20 UB GHD situps, rest 45
b) 4x15 UB GHD hip ext, rest 45
c) 4x100 DU, rest 45
gymnastics:
10 min handstand practice - if proficient at walking, work on turns
Barbell Clean work: 105x3, 110, 115x2
ReplyDeleteStrength
a) 105x3, 115x2
b) 85x1, 95x4
midline: done. Didn't time
Skipped gymnastice
Barbell
ReplyDelete185. felt slow
worked on full clean - 135 3x1, 185x1, 205x1, 225x1 felt ok but did not pick up knees and elbows went back instead of to the side.
Strength
a) FS 5x5, 175x2, 185x3
b) PP 5x3, 155x3, 165x2
midline
a) done
b) done
c) 53s (97/3), 51s (ub), 50s (ub), 49s (ub)
gymnastics:
done - practiced turns
and worked HBBS triples
Delete135x3, 185x3, 225x3, 275x2 (didn't want to push for the last one - this felt heavy)
Barbell: 105
ReplyDeleteStrength
a) 95
b) 83
midline done