warm up:
3x3 HHS2x1 2 HHS + SB
Barbell:
3x3 goodmornings
5x1 2 PS (TnG) up to 80%, heavy but perfect. rest 60s
5x1 2 PC (TnG) + 1 PJ up to 80%, heavy but perfect. rest 60s
*catch cleans/snatches with correct footwork. should be the same as full.
Strength
a) 5x5 bench press, rest 45s
b) 5x3 weighted pullup, rest 45s
Midline:
*catch cleans/snatches with correct footwork. should be the same as full.
Strength
a) 5x5 bench press, rest 45s
b) 5x3 weighted pullup, rest 45s
Midline:
a) 3x90s ab plank (30 straight, 30 right, 30 left, 30 straight)
b) 3x1min monster band hold
c) 3x12 pressups
c) 3x12 pressups
Extra:
7 min HS walk practice (try to be upside down as much as possible)
Barbell:
ReplyDeleteGood mornings - 135
PS - 145, 155, 165, 175, 185 (1, f), 180 (PR)
PC - 185, 205, 215,...
Strength:
a) 205, 225, 235,...(felt awesome here today)
b) 70
Midline:
done
Barbell:
ReplyDeleteGood mornings: 95
PS - 85, 95, 105, 105, 105 (2nd rep looked better than the 1st one)
PC - 135, 145, 140, 140 , 140 (Biceps very sore due to Rope climb)
Strength:
a) bench: 135, 140 * 4
b) Pull-ups: Skipped due to biceps soreness
Midline: Done
I can't believe I'm saying this but am looking forward to some squats as I don't have to use my biceps.
Barbell:
ReplyDeleteGood mornings - 135
PS - 145
PC - 185
Strength:
a) 185
b) 55,70,70,70,70
Midline:
skipped out of time
PS: 83
ReplyDeletePC: 93
Strength:
a) 75, 75, 80, 85, 85
b) BW
Midline: done
Good morning: 140
ReplyDeletePS: 143x2, 153x2, 158
PC: 205, 185, 195, 205x2. Feels very disconnected
Bench: 205, 215, 225x3
Pullup: 70
Late start so skipped midline/extra