Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS
Barbell:
3x3 LHC. all working sets at 70-75%, rest 60
3x2 Split jerk (from rack) as heavy as possible, rest as needed
HBBS: aim for 5-10 lbs more than Monday
work up to a heavy single
drop 15-20% and work up to a heavy double
drop 15-20% and work up to a heavy triple
Strength:
a) 3x6 bench at 70-75%
b) 3x6 weighted pull ups at 70-75%
Conditioning:
8 rounds, rest 1:1
row 20 cal
10 strict dips/10 strict TTB
(odd rounds dips, even rounds do TTB)
Warm up- stay under 55%
ReplyDelete3x1 - 2 HHS + 1 SB
2x2 - HS
155# felt extremely tight today in my right hip
Barbell:
3x3 LHC. all working sets at 70-75%, rest 60
205#-205#-205# third rep on 2nd and 3rd was difficult
3x2 Split jerk (from rack) as heavy as possible, rest as needed
225# push jerk/split jerk (for fun) 245# push jerk/split jerk 265# split jerk/F
shoulder was screaming bloody murder....
HBBS: aim for 5-10 lbs more than Monday
work up to a heavy single 365# Hip still tight and backed off quite a bit..
drop 15-20% and work up to a heavy double 345#-345#
drop 15-20% and work up to a heavy triple 315#-315#-315#
Strength:
a) 3x6 bench at 70-75% 225 all sets.....Shoulder was so pissed
b) 3x6 weighted pull ups at 70-75% 35#
Conditioning:
8 rounds, rest 1:1 skipped due to shoulder not cooperating
row 20 cal
10 strict dips/10 strict TTB
(odd rounds dips, even rounds do TTB)
Conditioning-
row intervals
2000m/rest 3min
1500m/rest 3 min
1000m/rest 3 min
500m/ complete
LHC:
ReplyDelete205 (felt good here, actually)
Split jerk:
245, 255, 255 (1, f)
HBBS:
Single - 325, 345 (f), stopped here because started feeling burnt out.
Strength:
a) 185 (close grip; shoulders were ringing)
b) 1.5 pood
Conditoning:
Did 5 rounds and stopped because the burnt out feeling (i.e., vaginitis)
Good times
LHC: 100, 105, 105
ReplyDeleteSplit Jerk:
130, 135, 135
HBBS:
Single 195
Double 175
Ran out of time for anything else.
LHC:
ReplyDelete145 (felt good, form much better)
Split jerk:
145 (started burning out. Need to eat well before working out).
HBBS:
Single - 275 (10 less than Monday's single..Again due to fatigue).
Double - 225, 245, 255, 265
Triple - 215, 225, 235
Strength:
Conditoning:
Skipped. No time. The aforesaid portions took close to 90 mins.