3x3 HHS
2x1 2 HHS + SB
Barbell
6x1 clean pull + HHC + SJ, up to 80%. rest 60-90s
Cond: long chipper
10 minutes to row 2k for time, rest remainder
after 10 mins are up, immediately start 20 min AMRAP...
20 pull ups
10 DL (135/95#)
20 Pushups
10 HPC (135/95#)
20 Sit ups
10 FS (135/95#)
20 Box Jumps (24/18")
10 PJ (135/95#)
20 Jumping Lunges
*clock should run for a total 30min
Gymnastics:
10 min free standing HS practice, every 3 attemps do 5 hollow rocks
extra:
3x1 min monster band hold, 60s
3x10 steps each side walking monster band
3x1 min monster band hold, 60s
3x10 steps each side walking monster band
Barbell:
ReplyDelete185x2, 205x4 (technique is getting better...)
Conditioning:
Row - 7:57 (sandbagged it)
20 min AMRAP
2 rounds + 66 reps (got through 6 sit-ups)
Barbell:
ReplyDelete115x2, 135x4
Conditioning:
Row - 8:40
20 min AMRAP
1 rounds + 50 reps
Push Jerks at 135 were the hardest as I had to drop the bar every time. This meant 10 additional cleans. I wasted a lot of time in this.
Barbell:
ReplyDelete135x2, 155x2, 185x2, 195x2, failed on 205 - STILL GOT IT
Conditioning:
Row - 8:14
20 min AMRAP
1 round + 85 reps
Jerks are terrible...so are pull-ups...lots of work to do on both - everything else OK.