warm up:
3x3 HHS
2x1 2 HHS + SB
HBBS - based on 1RM:
4x9 at 70% +20/10# (add on weight to last week), rest as needed (preferably less than 2 mins)
Barbell
6x1 Snatch pulls <90%. stay under 90%
Strength:
a) 3xME parallette HSPU
b) 3xME supine row (3s hold each rep)
Cond:
sprint 6x200m, rest 1:1
HBBS:
ReplyDelete265 (+20# from last week; no belt and felt great)
Barbell:
195 (finally getting better at these)
Strength:
a) 155 x 10 PP instead
b) 12, 8, 8
Conditioning:
30 burpee lateral jumps (over barbell)
30 power cleans (135)
30 burpee lateral jumps
5:10
HBBS: 135, 140, 140, 140 (these were hard for me)
ReplyDeleteBarbell: 90, 110x5
Strength: I did 3x5 pullups/dips
Conditioning: I did 6x100m sprints. Averaged 29 sec per sprint
LLBS: 205 (10# up from last week) - Felt like a conditioning wod everytime I finished a set. It was hard.
ReplyDeleteBarbell; Skipped for lack of time
Strength:
a) HSPU: 4,4,4 (Got 1 more than last week. Will target 6 next time :D
b) Supine Row: 5. 6, 8
warm up:
ReplyDelete3x3 HHS
2x1 2 HHS + SB
HBBS - based on 1RM:
4x9 at 70% +20/10# (add on weight to last week), rest as needed (preferably less than 2 mins)
290# all sets completed/ no belt and felt strong like a bull moose!
Barbell
6x1 Snatch pulls <90%. stay under 90%
Completed at 170#
Felt good and put up a PR at 190#
Skipped strength-No parralettes
Cond:
6 rounds of (15min cap):
15 wall balls
200m run
10 burpees
completed 5 rounds 10 wall balls/ass kicked