warm up:
3x3 HHS
2x1 2 HHS + SB
HBBS - based on 1RM:
4x9 at 70% + 30/15# (add on weight +10/5 to last week), rest as needed (preferably less than 3 mins)
Barbell
5x1 Snatch pulls <90%. stay under 90%
Strength:
a) 3xME parallette HSPU
b) 3xME supine row
Cond:
sprint 4x400m, rest 1:1
HBBS:
ReplyDelete275 (no belt; struggled, but made it through fine)
Barbell:
185
Strength:
a)8 (strict), 4 strict; 2 kip, 3 strict; 2 kip
b)done
Conditioning:
done; sandbagged the runs a little so just did 1 min rests.
HBBS: All sets at 140. 5lbs more than last week. Felt better than last week.
ReplyDeleteBarbell: 95. Need to work on getting off the ground
Strength:
a) I attempted regular HSPU. Failed each time but I tried!
b)5 with holds, 5 with holds, 10 no holds
Cond: skipped, no time.
HBBS: 255 these felt ok. back was tired need to get back on stretching the ankles
ReplyDeleteBarbell: 180
Strength:
a) 7,7,6
b) done
Cond: 1:27, 1:23, 1:24, 1:22
Strength:
ReplyDeletea) (regular HSPU) 6-8-8
b) 8-8-8
conditioning: 2:19, 2:18, 2:23, 1:59
HBS: 255. Failed on 8th rep set 3. Set 4 had failed and split up 3 then 6.
ReplyDeleteBarbell: 180
Strength:
a) 2,3,2
b) 10,10,10 : did with 3 sec holds
Cond: 1:30, 1:27, 1:34, 1:54 (dying with sidepain all 4 sets)
HBBS - based on 1RM:
ReplyDelete4x9 at 70% + 30/15# (add on weight +10/5 to last week), rest as needed (preferably less than 3 mins)
set 1,2 @ 275
set 3 @ 295
set 4 @ 300
Hip was extremely tight.....Took it somewhat easy.
Barbell
5x1 Snatch pulls <90%. stay under 90%
185#
Conditioning/CFJ wod
Row 1000 meters
50 box jumps (24/20)
100 sit-ups (straight legs)
200 double unders
100 push ups