warm up:
3x3 HHS2x1 2 HHS + SB
Barbell:
5x1 PS + HHS up to 80%, heavy but perfect. rest 60s
5x1 PC + HHC + J up to 80%, heavy but perfect. rest 60s
Strength
a) 4x10 bench press up to 70%, rest 45s
b) 4x5 weighted pullup, rest 45s
Midline:
Strength
a) 4x10 bench press up to 70%, rest 45s
b) 4x5 weighted pullup, rest 45s
Midline:
a) 3x120s ab plank (30 straight, 30 right, 30 left, 30 straight)
b) 3x1min monster band hold
c) 3x12 pressups
c) 3x12 pressups
extra:
7 min
3 lever attempts
30 UB DU (if break before 30, redo)
3 lever attempts
30 UB DU (if break before 30, redo)
Barbell: All snatch at 65lb
ReplyDeleteCleans 5x1 at 105
Strength:
a) 2x10 @ 65, 2x10@75 (should have done all at 75)
b) 4x5 pullups on assisted machine at 8
Midline:
a) done, all three sets
b) skipped
c) skipped
No extra
Barbell: 135, 145x3, 157x2. wrist still hurts
ReplyDeleteCleans: 185, 195x2
Strength:
a) 185 - 3rd set 9+1, 4th set 6+2+2
b) 45
Midline: done
extra: done
Barbell:
ReplyDelete5x1 PS + HHS up to 80%, heavy but perfect. rest 60s 155#
5x1 PC + HHC + J up to 80%, heavy but perfect. rest 60s 215#