Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - Muscle Snatch
Snatches:
Work up to a heavy single CnJ (90-95%)
7x2 HHC + SJ. all working sets at 70%, rest 60
Strength 1:
a) 3x2 Clean Pulls
b) 3x15 Supine Row
c) 3xME L sit
Strength 2:
a) 4x5 bench
b) 4x5 weighted pull ups
Gymnastics:
HS Practice
CnJ: 235, 250 (clean), 270 (miss). need to widen grip
ReplyDeleteHHC: 160
a) pulls: 245
b) rows: skipped
c) L sit: done
a) bench: 205, 215, 225, 235
b) pullup: 25, 45, 45, 45
extra: skipped
CnJ:
ReplyDelete225, 245, 255, 265, 275 (miss...goddamnit)
Hang cleans: 185x5, 190x2
a) 275x1, 295x2
b) skipped
c) done
a) did dips instead (BW)
b) 53, 70, 80, 96
Extra:
skipped
CnJ: 140! (5lb PR), 145 (clean only) knees coming together on jerk
ReplyDeleteHHC: 100
a) pulls @ 125
c) L sits- done and were sad
b) did straight sets of 15 with ~60sec rest when a station was available
ran out of time for the rest.
Had a rough day at work. So, modified the workout
ReplyDeleteCnJ: 175, 190 clean (miss).
HHC: skipped
a) pulls: skipped
b) rows: skipped
c) L sit: skipped
a) bench: 150, 150, 155 (3)
b) pullup: 10, 8, 8 (BW)
extra: skipped
CnJ: 190, 210, 225
ReplyDeleteHHC: 160
a) pulls: 225, 245, 245
b) rows: skipped
c) L sit: done
a) bench: 185
b) pullup: 25, 45, 45, 45
extra: skipped